171 CrossFit – Fri, Dec 16
Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-a3904c43-7fff-323f-03a2-526e0b74f1d6">2 ROUNDS</span></p><p dir="ltr"><span id="docs-internal-guid-a3904c43-7fff-323f-03a2-526e0b74f1d6">8/8 Leg Swings</span></p><p dir="ltr"><span id="docs-internal-guid-a3904c43-7fff-323f-03a2-526e0b74f1d6">8 Alt. Groiners</span></p><p dir="ltr"><span id="docs-internal-guid-a3904c43-7fff-323f-03a2-526e0b74f1d6">8 Kang Squats</span></p><p dir="ltr"><span id="docs-internal-guid-a3904c43-7fff-323f-03a2-526e0b74f1d6">8 Jumping Air Squats</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-a3904c43-7fff-323f-03a2-526e0b74f1d6">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-a3904c43-7fff-323f-03a2-526e0b74f1d6">2-3 ROUNDS*</span></p><p dir="ltr"><span id="docs-internal-guid-a3904c43-7fff-323f-03a2-526e0b74f1d6">8 Fast Air Squats → 8 Barbell Front Squats</span></p><p dir="ltr"><span id="docs-internal-guid-a3904c43-7fff-323f-03a2-526e0b74f1d6">8 Barbell Strict Press → 8 Barbell Push Press</span></p><p dir="ltr"><span id="docs-internal-guid-a3904c43-7fff-323f-03a2-526e0b74f1d6">8 Up-Downs Over the Bar → 8 Burpees Over the Bar</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-a3904c43-7fff-323f-03a2-526e0b74f1d6">*In rounds 2 and 3, complete 8 Barbell Front Squats / 8 Barbell Push Press / 8 Burpees Over the Bar as indicated by the arrow.</span></p><p><br /> </p>
Strength
Back Squat (ON A 20:00 RUNNING CLOCK…
Build to a 1-Rep Heavy )
Build to a 1-Rep Heavy )
<p dir="ltr"><span id="docs-internal-guid-6ff7d303-7fff-5df1-61f1-6cc9282ce977">*Retest from week of 6/27/22.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-6ff7d303-7fff-5df1-61f1-6cc9282ce977">(Score is Weight)</span></p><p><br /> </p>
Workout
“RAZOR’S EDGE” (AMRAP – Rounds and Reps)
2 SETS*
AMRAP x 5 MINUTES
7 Thrusters (75/55)|(65/45)
7 Burpees Over Bar
AMRAP x 5 MINUTES
7 Thrusters (75/55)|(65/45)
7 Burpees Over Bar
-Rest 3:00 b/t Sets-
*Reset at the beginning of the 2nd AMRAP.
(Score is Lowest Rounds + Reps)
KG BB: (35/25)|(30/20)
<p>NOTE: New Benchmark.</p>
