171 CrossFit – Tue, Dec 19

Warm-Up
Warm-Up
<p><span style="color:#000000;">200m Team Run </span></p><p> </p><p><span style="color:#000000;">Into… </span></p><p> </p><p><span style="color:#000000;">2 ROUNDS </span></p><p><span style="color:#000000;">10 Lunge + Twist </span></p><p><span style="color:#000000;">8 Up-Downs w/ Pause in Plank </span></p><p><span style="color:#000000;">6 Tall Jumps </span></p><p> </p><p><span style="color:#000000;">Into… </span></p><p> </p><p><span style="color:#000000;">2 ROUNDS </span></p><p><span style="color:#000000;">8 Alt. Step-Ups </span></p><p><span style="color:#000000;">6 Push-Up to Pike </span></p><p><span style="color:#000000;">4 Burpees </span></p><p> </p><p><span style="color:#000000;">Into…</span></p><p> </p><p><span style="color:#000000;">200m Team Run</span></p>

Workout – All
AMRAP x 16 MINUTES (AMRAP – Rounds and Reps)
<p style="text-align:center;"><span style="color:#000000;">16 Alt. Box Step-Overs (Athlete Choice)*</span></p><p style="text-align:center;"><span style="color:#000000;">16 Burpees to a Target**</span></p><p style="text-align:center;"><span style="color:#000000;">16 Box Jumps</span></p><p style="text-align:center;"><span style="color:#000000;">100m Run</span></p><p> </p><p style="text-align:center;"><span style="color:#000000;">*Option to add DB and hold in Goblet Position.</span></p><p style="text-align:center;"><span style="color:#000000;">**Target ideally is 6 inches above standing reach.</span></p><p> </p><p style="text-align:center;"><span style="color:#000000;">(Score is Rounds + Reps)</span></p>

Post-Workout Skill – All
ON AN 8:00 RUNNING CLOCK…
<p style="text-align:center;"><span style="color:#000000;">Practice Ring or Bar Dips*</span></p><p> </p><p style="text-align:center;"><span style="color:#000000;">*Skill Options…</span></p><p style="text-align:center;"><span style="color:#000000;">Top/Bottom Ring/Bar Hold</span></p><p style="text-align:center;"><span style="color:#000000;">Box/Bench Dips</span></p><p style="text-align:center;"><span style="color:#000000;">Strict Ring/Bar Dips (Banded Optional)</span></p><p> </p><p style="text-align:center;"><span style="color:#000000;">(No Measure)</span></p>