171 CrossFit – Sun, Dec 3

Warm-Up
Warm-Up
<p><span style="background-color:#ffffff;color:#000000;">1 ROUND</span></p><p><span style="background-color:#ffffff;color:#000000;">1:00 Row RPE 4/5 (Legs Only)</span></p><p><span style="background-color:#ffffff;color:#000000;">10 Scap Push-Ups</span></p><p><span style="background-color:#ffffff;color:#000000;">10 Alt. Samson Lunges</span></p><p><span style="background-color:#ffffff;color:#000000;">10 Slam Ball Deadlifts*</span></p><p> </p><p><span style="background-color:#ffffff;color:#000000;">*5 w/ hinge variation, then 5 w/ squat variation.</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;">1 ROUND</span></p><p><span style="background-color:#ffffff;color:#000000;">1:00 Row RPE 5/6 (Legs + Body)</span></p><p><span style="background-color:#ffffff;color:#000000;">8 Push-Up to Pike</span></p><p><span style="background-color:#ffffff;color:#000000;">4/4 Split Squat</span></p><p><span style="background-color:#ffffff;color:#000000;">8 Slam Ball Ground to Overhead</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;">1 ROUND</span></p><p><span style="background-color:#ffffff;color:#000000;">1:00 Row RPE 6/7 (Full Slide Rowing)</span></p><p><span style="background-color:#ffffff;color:#000000;">8 Push-Ups</span></p><p><span style="background-color:#ffffff;color:#000000;">8 Alt. Lunges</span></p><p><span style="background-color:#ffffff;color:#000000;">8 Slam Balls</span></p>

Workout – All
Metcon (AMRAP – Reps)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">ON A 7:00 RUNNING CLOCK…</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Max Cal Row</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">-Rest 3:00-</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">AMRAP x 7 MINUTES</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">6 Push-Ups*</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">8 Alt. Lunges</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10 Slam Balls (Athlete Choice)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*Option for Hand Release.</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">-Rest 3:00-</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">ON A 7:00 RUNNING CLOCK…</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Max Cal Row</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Total Reps)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">**Each Cal is 1-Rep. Each round of the AMRAP has 24 Reps.</span></p>

Optional Finisher
3 SETS (:40 ON / :20 OFF)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MOVT 1 – Plate Around the Worlds</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MOVT 2 – Plate Curls</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">1 SET = MOVT 1 + MOVT 2.</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">-No Additional Rest b/t Sets-</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(No Measure)</span></p>