171 CrossFit – Wed, Dec 14
Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-9868ab41-7fff-4b93-a3b1-6c8c8a821375">AMRAP x 4 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-9868ab41-7fff-4b93-a3b1-6c8c8a821375">40 Single Unders</span></p><p dir="ltr"><span id="docs-internal-guid-9868ab41-7fff-4b93-a3b1-6c8c8a821375">10 Lunges</span></p><p dir="ltr"><span id="docs-internal-guid-9868ab41-7fff-4b93-a3b1-6c8c8a821375">10 Tuck-Ups</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-9868ab41-7fff-4b93-a3b1-6c8c8a821375">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-9868ab41-7fff-4b93-a3b1-6c8c8a821375">AMRAP x 4 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-9868ab41-7fff-4b93-a3b1-6c8c8a821375">40 Double Unders</span></p><p dir="ltr"><span id="docs-internal-guid-9868ab41-7fff-4b93-a3b1-6c8c8a821375">10 DB Goblet Lunges</span></p><p dir="ltr"><span id="docs-internal-guid-9868ab41-7fff-4b93-a3b1-6c8c8a821375">10 Strict Knees to Chest</span></p><p><br /> </p>
Skill
Metcon
<p dir="ltr"><span id="docs-internal-guid-08953ee7-7fff-982d-16cc-94a85b936d1f">ON A 10:00 RUNNING CLOCK…</span></p><p dir="ltr"><span id="docs-internal-guid-08953ee7-7fff-982d-16cc-94a85b936d1f">Practice Rope Climbs*</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-08953ee7-7fff-982d-16cc-94a85b936d1f">*Options…</span></p><p dir="ltr"><span id="docs-internal-guid-08953ee7-7fff-982d-16cc-94a85b936d1f">Practice J-Technique</span></p><p dir="ltr"><span id="docs-internal-guid-08953ee7-7fff-982d-16cc-94a85b936d1f">Practice Spanish Wrap</span></p><p dir="ltr"><span id="docs-internal-guid-08953ee7-7fff-982d-16cc-94a85b936d1f">Practice Quick Roping Down (Advanced)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-08953ee7-7fff-982d-16cc-94a85b936d1f">(No Measure)</span></p><p><br /> </p>
Workout
Metcon (AMRAP – Reps)
<p dir="ltr"><span id="docs-internal-guid-76a414a8-7fff-e3ac-0ac8-7154e94ae9e2">EMOM x 21 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-76a414a8-7fff-e3ac-0ac8-7154e94ae9e2">MIN 1 – 50 Double Unders*</span></p><p dir="ltr"><span id="docs-internal-guid-76a414a8-7fff-e3ac-0ac8-7154e94ae9e2">MIN 2 – 16 Alt. DB Goblet Lunge (Athlete Choice, Heavy)</span></p><p dir="ltr"><span id="docs-internal-guid-76a414a8-7fff-e3ac-0ac8-7154e94ae9e2">MN 3 – :50 Max Rope Climbs</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-76a414a8-7fff-e3ac-0ac8-7154e94ae9e2">*Option to increase by 5 each round.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-76a414a8-7fff-e3ac-0ac8-7154e94ae9e2">(Score is Total Reps of Rope Climbs)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-76a414a8-7fff-e3ac-0ac8-7154e94ae9e2">Rope Climb Option 1: 1 Strict Pull-Up + 1 Strict Knees to Chest (2 Reps of Complex for 1 Rope Climb)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-76a414a8-7fff-e3ac-0ac8-7154e94ae9e2">Rope Climb Option 2: Rope Lowers (Climb Down + Climb Up for 1 Rope Climb)</span></p><p><br /> </p>
