171 CrossFit – Thu, Dec 28

Warm-Up
Warm-Up
<p><span style="background-color:#ffffff;color:#000000;">200m Run </span></p><p><span style="background-color:#ffffff;color:#000000;">25’ High Kicks </span></p><p><span style="background-color:#ffffff;color:#000000;">25’ Toe Touches </span></p><p><span style="background-color:#ffffff;color:#000000;">25’ High Knees </span></p><p><span style="background-color:#ffffff;color:#000000;">25’ Butt Kickers </span></p><p><span style="background-color:#ffffff;color:#000000;">25 Side Shuffle </span></p><p><span style="background-color:#ffffff;color:#000000;">25’ Karaoke </span></p><p><span style="background-color:#ffffff;color:#000000;">200m Run </span></p><p> </p><p><span style="background-color:#ffffff;color:#000000;">Into…</span></p><p> </p><p><span style="background-color:#ffffff;color:#000000;">2-3 ROUNDS (Time Permitting) </span></p><p><span style="background-color:#ffffff;color:#000000;">10 Barbell RDL*</span></p><p><span style="background-color:#ffffff;color:#000000;">8 SLOW Upright Rows </span></p><p><span style="background-color:#ffffff;color:#000000;">6 Hang Muscle Cleans </span></p><p><span style="background-color:#ffffff;color:#000000;">12 Alt. Elbow Punches </span></p><p><span style="background-color:#ffffff;color:#000000;">6 Bodyweight Lunge+Lunge+Squat </span></p><p> </p><p><span style="background-color:#ffffff;color:#000000;">*RND 2-3 complete BB Clean Deadlift. </span></p>

Strength – All
Front Squat (ON A 10:00 RUNNING CLOCK…

Build to a Moderate-Heavy 3-Rep Front Squat*)

<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*Bar must come from the floor.</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Weight)</span></p>

Workout – Performance
3 ROUNDS FOR TIME (Time)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">400m Run</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">30 Sit-Ups</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10 Front Squats (185/135)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Time)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">KG BB: (85/60)</span></p>

Workout – Fitness
3 ROUNDS FOR TIME (Time)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">300m Run</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">20 Sit-Ups</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10 Front Squats (135/95)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Time)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">KG BB: (60/42.5)</span></p>

Optional Cool Down
2-3 SETS FOR QUALITY
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">1:00/1:00 Empty Barbell Quad Smash</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10 Cat/Cows</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">5/5 Moose Antlers</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">-Rest as Needed b/t Sets-</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(No Measure)</span></p>