171 CrossFit – Sun, Apr 30
Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-6a2a130b-7fff-0348-b45f-a5413dd63e06">EMOM x 6 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-6a2a130b-7fff-0348-b45f-a5413dd63e06">MIN 1 – :40 Legs Only</span></p><p dir="ltr"><span id="docs-internal-guid-6a2a130b-7fff-0348-b45f-a5413dd63e06">MIN 2 – :40 Legs + Lean Back</span></p><p dir="ltr"><span id="docs-internal-guid-6a2a130b-7fff-0348-b45f-a5413dd63e06">MIN 3 – :40 Legs + Lean Back + Pull + Pause at Ribs*</span></p><p dir="ltr"><span id="docs-internal-guid-6a2a130b-7fff-0348-b45f-a5413dd63e06">MIN 4 – :40 Row Stroke, Pause Past Knees on Return**</span></p><p dir="ltr"><span id="docs-internal-guid-6a2a130b-7fff-0348-b45f-a5413dd63e06">MIN 5 – :40 Row</span></p><p dir="ltr"><span id="docs-internal-guid-6a2a130b-7fff-0348-b45f-a5413dd63e06">MIN 6 – :40 Row at a higher intensity</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-6a2a130b-7fff-0348-b45f-a5413dd63e06">Transition into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-6a2a130b-7fff-0348-b45f-a5413dd63e06">3 ROUNDS</span></p><p dir="ltr"><span id="docs-internal-guid-6a2a130b-7fff-0348-b45f-a5413dd63e06">6 KB Upright Row</span></p><p dir="ltr"><span id="docs-internal-guid-6a2a130b-7fff-0348-b45f-a5413dd63e06">6 KB Horn Curls</span></p><p dir="ltr"><span id="docs-internal-guid-6a2a130b-7fff-0348-b45f-a5413dd63e06">12 Alt. KB Halos</span></p><p dir="ltr"><span id="docs-internal-guid-6a2a130b-7fff-0348-b45f-a5413dd63e06">6/6 Half Kneeling KB Presses</span></p><p dir="ltr"><span id="docs-internal-guid-6a2a130b-7fff-0348-b45f-a5413dd63e06">6 Weighted Sit-Ups</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-6a2a130b-7fff-0348-b45f-a5413dd63e06">*Quick pause once the handle has touched the chest before returning to the starting position.</span></p><p dir="ltr"><span id="docs-internal-guid-6a2a130b-7fff-0348-b45f-a5413dd63e06">**Quick pause with the handle at or slightly forward of the knees.</span></p>
Workout – Performance
Metcon (Time)
<p dir="ltr"><span id="docs-internal-guid-b960e748-7fff-3dd6-1e21-7eb027777c4e">FOR TIME</span></p><p dir="ltr"><span id="docs-internal-guid-b960e748-7fff-3dd6-1e21-7eb027777c4e">35-25-15-25-35</span></p><p dir="ltr"><span id="docs-internal-guid-b960e748-7fff-3dd6-1e21-7eb027777c4e">KB Sumo DL High Pull (70/53)</span></p><p dir="ltr"><span id="docs-internal-guid-b960e748-7fff-3dd6-1e21-7eb027777c4e">Weighted Sit-Up*</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-b960e748-7fff-3dd6-1e21-7eb027777c4e">*GHDSU Optional</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-b960e748-7fff-3dd6-1e21-7eb027777c4e">(Score is Time)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-b960e748-7fff-3dd6-1e21-7eb027777c4e">KG KB: (32/24)</span></p>
Workout – Fitness
Metcon (Time)
<p dir="ltr"><span id="docs-internal-guid-96c5e67f-7fff-8b55-4ce6-66627fbc068d">FOR TIME</span></p><p dir="ltr"><span id="docs-internal-guid-96c5e67f-7fff-8b55-4ce6-66627fbc068d">30-20-10-20-30</span></p><p dir="ltr"><span id="docs-internal-guid-96c5e67f-7fff-8b55-4ce6-66627fbc068d">KB Sumo DL High Pull (53/35)</span></p><p dir="ltr"><span id="docs-internal-guid-96c5e67f-7fff-8b55-4ce6-66627fbc068d">Sit-Up</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-96c5e67f-7fff-8b55-4ce6-66627fbc068d">(Score is Time)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-96c5e67f-7fff-8b55-4ce6-66627fbc068d">KG KB: (24/16)</span></p>
Partner Finisher – All
Metcon (Distance)
<p dir="ltr"><span id="docs-internal-guid-00280e94-7fff-ed89-893b-6a69d83be28e">IN TEAMS OF 2…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-00280e94-7fff-ed89-893b-6a69d83be28e">AMRAP x 8 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-00280e94-7fff-ed89-893b-6a69d83be28e">Max Meter Row</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-00280e94-7fff-ed89-893b-6a69d83be28e">(Score is Total Meters)</span></p>
