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Mind the Wake

Synergy Fitness – CrossFit




Skill Warm Up

Spend 10 minutes working on max depth handstand push ups for sets of 3 reps.

Use feet on a box or bench, or pike push ups and a maximum of 1 AB Mat on the ground for any variation/scale

*If unable to perform any variation/scale get a 3 rep max DB Strict Shoulder Press


Metcon (Time)

“Mind the Wake”

For time.

Row (Performance: 1500m, Athletic*: 1300m, Health: 1000m)


4 rounds of:

Handstand push-ups (Performance: 10 head to floor, Athletic*: 6 head to floor, Health: 6 dumbbell strict press)

12 toes-to-bar

14 Russian KBS (Performance: 70lbs, Athletic*: 53lbs, Health: 35lbs)

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

Scaling Guide: 11 – 18 minutes
Coaching Tips:

Take the last couple hundred meters of the row a little easier as you don’t want to be completely gassed for the handstand push-ups.

Then next couple movements of the WOD are very grip intensive.

Think about breaking up the toes-to-bar early (maybe even round one) if the kettlebell swings are a challenge for you.

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