171 CrossFit – Sat, Dec 17
Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-437622a4-7fff-f481-8256-6bacadbe3156">AMRAP x 4 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-437622a4-7fff-f481-8256-6bacadbe3156">10 Ring Rows</span></p><p dir="ltr"><span id="docs-internal-guid-437622a4-7fff-f481-8256-6bacadbe3156">5 BB Upright Rows</span></p><p dir="ltr"><span id="docs-internal-guid-437622a4-7fff-f481-8256-6bacadbe3156">10 Box Step-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-437622a4-7fff-f481-8256-6bacadbe3156">:20 Hollow Hold</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-437622a4-7fff-f481-8256-6bacadbe3156">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-437622a4-7fff-f481-8256-6bacadbe3156">AMRAP x 4 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-437622a4-7fff-f481-8256-6bacadbe3156">5 Hang High Pulls</span></p><p dir="ltr"><span id="docs-internal-guid-437622a4-7fff-f481-8256-6bacadbe3156">5 Hang Muscle Cleans</span></p><p dir="ltr"><span id="docs-internal-guid-437622a4-7fff-f481-8256-6bacadbe3156">10 Elbow Punches</span></p><p dir="ltr"><span id="docs-internal-guid-437622a4-7fff-f481-8256-6bacadbe3156">5 Box Jumps w/ Step Down</span></p><p dir="ltr"><span id="docs-internal-guid-437622a4-7fff-f481-8256-6bacadbe3156">8/6 Cal Rows</span></p><p><br /> </p>
Workout
Metcon (Time)
<p dir="ltr"><span id="docs-internal-guid-f4f8a80c-7fff-4a98-0f49-1528e8ef5a4d">FOR TIME*</span></p><p dir="ltr"><span id="docs-internal-guid-f4f8a80c-7fff-4a98-0f49-1528e8ef5a4d">25 Ring Muscle-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-f4f8a80c-7fff-4a98-0f49-1528e8ef5a4d">50 Hang Power Cleans (155/105)|(115/75)</span></p><p dir="ltr"><span id="docs-internal-guid-f4f8a80c-7fff-4a98-0f49-1528e8ef5a4d">75 Box Jumps (24/20)</span></p><p dir="ltr"><span id="docs-internal-guid-f4f8a80c-7fff-4a98-0f49-1528e8ef5a4d">100/75 Cal Row</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-f4f8a80c-7fff-4a98-0f49-1528e8ef5a4d">*Partition as Needed and Complete in Any Order to Complete All the Work.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-f4f8a80c-7fff-4a98-0f49-1528e8ef5a4d">(Score is Time)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-f4f8a80c-7fff-4a98-0f49-1528e8ef5a4d">KB BB: (70/47.5)|(52.5/35)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-f4f8a80c-7fff-4a98-0f49-1528e8ef5a4d">RMU Option 1: Burpee Chest to Bar Pull-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-f4f8a80c-7fff-4a98-0f49-1528e8ef5a4d">RMU Option 2: Burpee Pull-Ups</span></p><p><br /> </p>
Partner Workout Option
Metcon (Time)
<p dir="ltr"><span id="docs-internal-guid-f6c79c28-7fff-b9c5-9bb4-1c12fbf3766c">IN TEAMS OF 2…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-f6c79c28-7fff-b9c5-9bb4-1c12fbf3766c">2 ROUNDS FOR TIME*</span></p><p dir="ltr"><span id="docs-internal-guid-f6c79c28-7fff-b9c5-9bb4-1c12fbf3766c">20 Ring Muscle-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-f6c79c28-7fff-b9c5-9bb4-1c12fbf3766c">40 Power Cleans (155/105)|(115/75)</span></p><p dir="ltr"><span id="docs-internal-guid-f6c79c28-7fff-b9c5-9bb4-1c12fbf3766c">60 Box Jumps (24/20)</span></p><p dir="ltr"><span id="docs-internal-guid-f6c79c28-7fff-b9c5-9bb4-1c12fbf3766c">80/65 Cal Row</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-f6c79c28-7fff-b9c5-9bb4-1c12fbf3766c">*P1 works while P2 Rests. Split work as needed. Complete in order for both Rounds.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-f6c79c28-7fff-b9c5-9bb4-1c12fbf3766c">(Score is Time)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-f6c79c28-7fff-b9c5-9bb4-1c12fbf3766c">KB BB: (70/47.5)|(52.5/35)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-f6c79c28-7fff-b9c5-9bb4-1c12fbf3766c">RMU Option 1: Burpee Chest to Bar Pull-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-f6c79c28-7fff-b9c5-9bb4-1c12fbf3766c">RMU Option 2: Burpee Pull-Ups</span></p><p><br /> </p>
