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Wreck at Rocky Point

Synergy Fitness – CrossFit

Mobility

Shoulders

Skill Warm Up

Spend 7 minutes working up to a challenging squat clean to thruster (2 total squats) for a couple sets of singles.

Metcon

Metcon (Time)

“Wreck at Rocky Point”

1500m row

1 min rest

then…

5 rounds

7 front squats 135/85lbs

7 push press (same)

12 toes to bar

then (immediately after the 5 rounds)

500m row

Scaling Guide: 14-20 minutes
Coaching Tips:

Log the 1500m row since this is an important benchmark (and really go for it if you’d like).

For at least a part of the 1 min rest, stay on the rower and keep your limbs moving to aid in recovery.

One minute will not be enough to recover from the row completely, but that is to be expected.

Try and squat clean the first rep of the front squats (because it counts), and then thruster the first push press.

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