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Captain Jack Sparrow

Synergy Fitness – CrossFit




Skill Warm Up

Spend 8 min working on Turkish Get Ups… Building up to a challenging load. Perform at least 5 per side.


Metcon (Time)

Captain Jack Sparrow

For time.

1000m Row

25 Push Presses (Performance: 75lbs, Athletic*: 55lbs, Health: 35lbs or 15lb DBs)

50’ Walking Lunge

25 Toes-to-Bar

50’ walking lunge

25 push presses (same weight)

1000m row

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

Scaling Guide: 11 – 18 min

Compare to: April 16, 2016
Start out aggressive on the row, but coast the last 300m or so. You want to be able to get right off and start push pressing immediately.

Try to do the toes to bar in as few sets as possible.

The same goes for the last set of push presses. For the final row, go as fast as possible.

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