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“30in to Freedom”

Synergy Fitness – CrossFit

Context: Competition


Mobility: Ankle (playlist video here)

Skill Warm Up

Spend 10 minutes working up to a challenging power clean and jerk.

Metcon (Time)

“30in to Freedom”

For Time – 4 rounds* (Health: 3 rounds)

6 high box jump (Performance: 30” / Athletic*: 24” / Health: 20”)

8 ring rows

10 hang power clean and jerk (Performance: 135lb / Athletic: 85lb* / Health: 55lb)

20 wall ball (Performance: 20lb/10ft, Athletic*: 14lb/9ft, Health: 10lb/8ft)

1 min rest

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: 14 – 20 min, about 4.5min/round including rest
Coaching Tips: This is a good day to go for the ‘high box’ if you haven’t had a chance to yet in a workout (maybe that means you use the 24 or 20 inch box for the first time!). The ring rows are strict (as always.) The heel of the hand should make contact with the ribs for each rep to count. “RX” means that the feet need to be on a box that has the at least the toes even with the bottom of the rings. If the hang cleans get too spicy for your hands, drop the bar from overhead and do a deadlift into hang power clean each rep. Go for big sets on the wall ball since there is a minute rest each round.


Metcon (Time)

15 burpees, 100m db or kb farmer carry, 2 rounds

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