171 CrossFit – Sat, Dec 24

Warm-Up
Metcon
<p dir="ltr"><span id="docs-internal-guid-d8ab28ba-7fff-1c6b-c2cf-9e902c35522f">AMRAP x 3 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-d8ab28ba-7fff-1c6b-c2cf-9e902c35522f">5 WB Thrusters</span></p><p dir="ltr"><span id="docs-internal-guid-d8ab28ba-7fff-1c6b-c2cf-9e902c35522f">5 Burpees to a Plate</span></p><p dir="ltr"><span id="docs-internal-guid-d8ab28ba-7fff-1c6b-c2cf-9e902c35522f">5 Kip Swings</span></p><p dir="ltr"><span id="docs-internal-guid-d8ab28ba-7fff-1c6b-c2cf-9e902c35522f">100m Run</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-d8ab28ba-7fff-1c6b-c2cf-9e902c35522f">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-d8ab28ba-7fff-1c6b-c2cf-9e902c35522f">AMRAP x 3 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-d8ab28ba-7fff-1c6b-c2cf-9e902c35522f">5 Hand Release Push-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-d8ab28ba-7fff-1c6b-c2cf-9e902c35522f">5 Empty BB Hang Power Cleans</span></p><p dir="ltr"><span id="docs-internal-guid-d8ab28ba-7fff-1c6b-c2cf-9e902c35522f">10 Lunges</span></p><p dir="ltr"><span id="docs-internal-guid-d8ab28ba-7fff-1c6b-c2cf-9e902c35522f">5 DB Push Press</span></p><p><br /> </p>

Workout
“12 DAYS OF NCFIT” (Time)
FOR TIME*
Day 1 – 100m Run
Day 2 – Power Clean (185/125)|(135/95)
Day 3 – Burpees to a Plate
Day 4 – DB Push Press (50/35)|(35/20)
Day 5 – Toes to Bar
Day 6 – Hand Release Push-ups
Day 7 – Plate Ground to OH (45/35)|(35/25)
Day 8 – Wall Balls (20/14)|(14/10)
Day 9 – Deadlifts (185/125)|(135/95)
Day 10 – Walking Lunges
Day 11 – DB Thruster
Day 12 – Bar Muscle-Ups

*Workout flows just like the Holiday song…each day represents the number of reps. Start at Day 1 (1 rep), then do Day 2 (2 reps) + Day 1 (1 rep) , Day 3 (3reps) + Day 2 (2 reps) + Day 1 (1 rep)…and so on.

<p dir="ltr"><span id="docs-internal-guid-ef6009d6-7fff-9c35-3f70-660fe007cf4d">Last Seen: 12/24/2022</span></p>

Partner Workout Option
IN TEAMS OF 2… (AMRAP – Rounds and Reps)
<p dir="ltr"><span id="docs-internal-guid-67bb2986-7fff-1326-51a1-2aeafefbfcc1">AMRAP x 35 MINUTES*</span></p><p dir="ltr"><span id="docs-internal-guid-67bb2986-7fff-1326-51a1-2aeafefbfcc1">100m Run</span></p><p dir="ltr"><span id="docs-internal-guid-67bb2986-7fff-1326-51a1-2aeafefbfcc1">2 Power Cleans (185/125)|(135/95)</span></p><p dir="ltr"><span id="docs-internal-guid-67bb2986-7fff-1326-51a1-2aeafefbfcc1">3 Burpees to a Plate</span></p><p dir="ltr"><span id="docs-internal-guid-67bb2986-7fff-1326-51a1-2aeafefbfcc1">4 DB Push Press (50/35)|(35/20)</span></p><p dir="ltr"><span id="docs-internal-guid-67bb2986-7fff-1326-51a1-2aeafefbfcc1">5 Toes to Bar</span></p><p dir="ltr"><span id="docs-internal-guid-67bb2986-7fff-1326-51a1-2aeafefbfcc1">6 Hand Release Push-ups</span></p><p dir="ltr"><span id="docs-internal-guid-67bb2986-7fff-1326-51a1-2aeafefbfcc1">7 Plate Ground to OH (45/35)|(35/25)</span></p><p dir="ltr"><span id="docs-internal-guid-67bb2986-7fff-1326-51a1-2aeafefbfcc1">8 Wall Balls (20/14)|(14/10)</span></p><p dir="ltr"><span id="docs-internal-guid-67bb2986-7fff-1326-51a1-2aeafefbfcc1">9 Deadlifts (185/125)|(135/95)</span></p><p dir="ltr"><span id="docs-internal-guid-67bb2986-7fff-1326-51a1-2aeafefbfcc1">10 Walking Lunges</span></p><p dir="ltr"><span id="docs-internal-guid-67bb2986-7fff-1326-51a1-2aeafefbfcc1">11 DB Thruster</span></p><p dir="ltr"><span id="docs-internal-guid-67bb2986-7fff-1326-51a1-2aeafefbfcc1">12 Bar Muscle-Ups</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-67bb2986-7fff-1326-51a1-2aeafefbfcc1">*P1 works while P2 rests. Split work as Needed. 100m Runs are completed together.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-67bb2986-7fff-1326-51a1-2aeafefbfcc1">(Score is Rounds + Reps)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-67bb2986-7fff-1326-51a1-2aeafefbfcc1">BMU Option 1: Jumping BMU</span></p><p dir="ltr"><span id="docs-internal-guid-67bb2986-7fff-1326-51a1-2aeafefbfcc1">BMU Option 2: Burpee Pull-Ups</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-67bb2986-7fff-1326-51a1-2aeafefbfcc1">KG BB: (85/60)|(60/42.5)</span></p><p dir="ltr"><span id="docs-internal-guid-67bb2986-7fff-1326-51a1-2aeafefbfcc1">KG DB: (22.5/15)|(15/10)</span></p><p dir="ltr"><span id="docs-internal-guid-67bb2986-7fff-1326-51a1-2aeafefbfcc1">KG WB: (9/6)|(6/5)</span></p><p><br /> </p>