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Sea Legs

Synergy Fitness – CrossFit



Skill Warm Up

10mins to complete 2-3 rounds, relay style, with your partner:

100m Farmer carry (Pick your weight)

60ft walking lunges

200m row


Metcon (Time)

With a partner, row

500m – 400m – 300m – 200m – 100m

After each row complete 1 round of

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

20 Toes 2 Bar / Med Ball Situps

15 burpees

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

Scaling Guide: 12:00 – 18 minutes,

Scale Up: 30/20lb med ball
Coaching Tips:

Remember to switch to your partner BEFORE you start to go a lot slower. Going to near failure is not the best strategy because your partner may not be able to give you much of a rest! Some teams will benefit from one of the partners doing a majority of the rowing.

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