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The One That I Want

Synergy Fitness – CrossFit




Perfomance / Athletic

Metcon (Time)

“The One That I Want”

For time.

5 rounds for time

8 C2B Pull Ups

8 Ring Dips

12 Clusters (Performance: 115lb / Athletic: 75lb* )

1 min rest

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

Scaling Guide:

20 – 25 min, about 3-4 min per round including rest.

Scale Up:

4/2 muscle ups instead of PU & RD

135/85lb barbell
Coaching Tips: Only go for unbroken sets of PU & Ring dips if you know you can do more than the ‘prescribed’ amount for the first set. Save the mojo for later rounds. Move steady with the clean & jerks and try to do big sets so you can really take advantage of the rest period.


Metcon (Time)

For time.

4 rounds

8 jumping pull ups / Ring Rows

8 push ups

12 DB Clusters (25lb/15lbs)

1 min rest

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