171 CrossFit – Sat, Dec 3
Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-9a5d8320-7fff-3efd-bbfe-b2af8f471e3f">3 SETS</span></p><p dir="ltr"><span id="docs-internal-guid-9a5d8320-7fff-3efd-bbfe-b2af8f471e3f">10 Step-Ups → 10 Box Jumps*</span></p><p dir="ltr"><span id="docs-internal-guid-9a5d8320-7fff-3efd-bbfe-b2af8f471e3f">10 Ring Rows</span></p><p dir="ltr"><span id="docs-internal-guid-9a5d8320-7fff-3efd-bbfe-b2af8f471e3f">10 Kip Swings</span></p><p dir="ltr"><span id="docs-internal-guid-9a5d8320-7fff-3efd-bbfe-b2af8f471e3f">10 Overhead PVC Lunge → 10 Front Rack PVC Lunge → 10 Back Rack PVC Lunge</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-9a5d8320-7fff-3efd-bbfe-b2af8f471e3f">*Box Jumps will be performed on Set 2 & Set 3</span></p><p><br /> </p>
Workout
Metcon (AMRAP – Rounds and Reps)
<p dir="ltr"><span id="docs-internal-guid-3ef54973-7fff-8eb2-944b-08866d97b557">AMRAP x 5 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-3ef54973-7fff-8eb2-944b-08866d97b557">8 Box Jumps (20)</span></p><p dir="ltr"><span id="docs-internal-guid-3ef54973-7fff-8eb2-944b-08866d97b557">6 Alt. Overhead Lunges (95/65)|(65/45)</span></p><p dir="ltr"><span id="docs-internal-guid-3ef54973-7fff-8eb2-944b-08866d97b557">4 Chest to Bars</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-3ef54973-7fff-8eb2-944b-08866d97b557">-Rest 1:00-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-3ef54973-7fff-8eb2-944b-08866d97b557">AMRAP x 7 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-3ef54973-7fff-8eb2-944b-08866d97b557">10 Box Jumps (24/20)</span></p><p dir="ltr"><span id="docs-internal-guid-3ef54973-7fff-8eb2-944b-08866d97b557">8 Alt. Front Rack Lunges</span></p><p dir="ltr"><span id="docs-internal-guid-3ef54973-7fff-8eb2-944b-08866d97b557">6 Chest to Bars</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-3ef54973-7fff-8eb2-944b-08866d97b557">-Rest 1:00-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-3ef54973-7fff-8eb2-944b-08866d97b557">AMRAP x 9 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-3ef54973-7fff-8eb2-944b-08866d97b557">12 Box Jumps (30/24)</span></p><p dir="ltr"><span id="docs-internal-guid-3ef54973-7fff-8eb2-944b-08866d97b557">10 Alt. Back Rack Lunges</span></p><p dir="ltr"><span id="docs-internal-guid-3ef54973-7fff-8eb2-944b-08866d97b557">8 Chest to Bars</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-3ef54973-7fff-8eb2-944b-08866d97b557">(Score is Total Rounds + Reps)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-3ef54973-7fff-8eb2-944b-08866d97b557">KG BB: (42.5/30)|(30/20)</span></p><p><br /> </p>
Optional Finisher
Metcon
<p dir="ltr"><span id="docs-internal-guid-86567f70-7fff-efc3-a4e7-d68e514952c2">8 SETS (:20 ON/ :10 OFF)</span></p><p dir="ltr"><span id="docs-internal-guid-86567f70-7fff-efc3-a4e7-d68e514952c2">MOVT 1 – Plate Weighted Sit-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-86567f70-7fff-efc3-a4e7-d68e514952c2">MOVT 2 – Plate Curls</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-86567f70-7fff-efc3-a4e7-d68e514952c2">*1 SET = MOVT 1 + MOVT 2.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-86567f70-7fff-efc3-a4e7-d68e514952c2">(No Measure)</span></p><p><br /> </p>
