171 CrossFit – Sat, Feb 25
Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-1453a6ad-7fff-2cef-5df2-f8e194cb8ea0">2 ROUNDS</span></p><p dir="ltr"><span id="docs-internal-guid-1453a6ad-7fff-2cef-5df2-f8e194cb8ea0">100m Run</span></p><p dir="ltr"><span id="docs-internal-guid-1453a6ad-7fff-2cef-5df2-f8e194cb8ea0">10 Up-Downs + Scap Push-ups</span></p><p dir="ltr"><span id="docs-internal-guid-1453a6ad-7fff-2cef-5df2-f8e194cb8ea0">10 Sumo Stance Good Mornings</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-1453a6ad-7fff-2cef-5df2-f8e194cb8ea0">Into…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-1453a6ad-7fff-2cef-5df2-f8e194cb8ea0">1-2 ROUNDS (TIME PERMITTING)</span></p><p dir="ltr"><span id="docs-internal-guid-1453a6ad-7fff-2cef-5df2-f8e194cb8ea0">100m Run</span></p><p dir="ltr"><span id="docs-internal-guid-1453a6ad-7fff-2cef-5df2-f8e194cb8ea0">8 Barbell or KB RDLS</span></p><p dir="ltr"><span id="docs-internal-guid-1453a6ad-7fff-2cef-5df2-f8e194cb8ea0">8 Barbell or KB Upright Rows</span></p><p dir="ltr"><span id="docs-internal-guid-1453a6ad-7fff-2cef-5df2-f8e194cb8ea0">8 Burpees</span></p>
Workout – Performance
Metcon (Time)
<p dir="ltr"><span id="docs-internal-guid-6dfaadc8-7fff-6c33-b7ab-5ded5ab3e66b">FOR TIME</span></p><p dir="ltr"><span id="docs-internal-guid-6dfaadc8-7fff-6c33-b7ab-5ded5ab3e66b">1200m Run</span></p><p dir="ltr"><span id="docs-internal-guid-6dfaadc8-7fff-6c33-b7ab-5ded5ab3e66b">50 Up-Downs</span></p><p dir="ltr"><span id="docs-internal-guid-6dfaadc8-7fff-6c33-b7ab-5ded5ab3e66b">25 Sumo Deadlift High Pull (95/65)</span></p><p dir="ltr"><span id="docs-internal-guid-6dfaadc8-7fff-6c33-b7ab-5ded5ab3e66b">800m Run</span></p><p dir="ltr"><span id="docs-internal-guid-6dfaadc8-7fff-6c33-b7ab-5ded5ab3e66b">40 Up-Down Over Bar</span></p><p dir="ltr"><span id="docs-internal-guid-6dfaadc8-7fff-6c33-b7ab-5ded5ab3e66b">25 Sumo Deadlift High Pull</span></p><p dir="ltr"><span id="docs-internal-guid-6dfaadc8-7fff-6c33-b7ab-5ded5ab3e66b">400m Run</span></p><p dir="ltr"><span id="docs-internal-guid-6dfaadc8-7fff-6c33-b7ab-5ded5ab3e66b">30 Burpees Over Bar</span></p><p dir="ltr"><span id="docs-internal-guid-6dfaadc8-7fff-6c33-b7ab-5ded5ab3e66b">25 Sumo Deadlift High Pull</span></p><p dir="ltr"><span id="docs-internal-guid-6dfaadc8-7fff-6c33-b7ab-5ded5ab3e66b">200m Run</span></p><p dir="ltr"><span id="docs-internal-guid-6dfaadc8-7fff-6c33-b7ab-5ded5ab3e66b">20 Burpees</span></p><p dir="ltr"><span id="docs-internal-guid-6dfaadc8-7fff-6c33-b7ab-5ded5ab3e66b">25 Sumo Deadlift High Pull</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-6dfaadc8-7fff-6c33-b7ab-5ded5ab3e66b">(Score is Time)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-6dfaadc8-7fff-6c33-b7ab-5ded5ab3e66b">KG BB: (42.5/30)</span></p>
Partner Workout Option – Performance
Metcon (AMRAP – Rounds and Reps)
<p dir="ltr"><span id="docs-internal-guid-7064be74-7fff-dc83-5266-ffecec328184">IN TEAMS OF 2…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-7064be74-7fff-dc83-5266-ffecec328184">AMRAP x 25 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-7064be74-7fff-dc83-5266-ffecec328184">400m Run</span></p><p dir="ltr"><span id="docs-internal-guid-7064be74-7fff-dc83-5266-ffecec328184">30 Synchro Up-Downs</span></p><p dir="ltr"><span id="docs-internal-guid-7064be74-7fff-dc83-5266-ffecec328184">30 Sumo Deadlift High Pulls (95/65)</span></p><p dir="ltr"><span id="docs-internal-guid-7064be74-7fff-dc83-5266-ffecec328184">200m Run</span></p><p dir="ltr"><span id="docs-internal-guid-7064be74-7fff-dc83-5266-ffecec328184">30 Burpees Over Bar</span></p><p dir="ltr"><span id="docs-internal-guid-7064be74-7fff-dc83-5266-ffecec328184">30 Sumo Deadlift High Pulls</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-7064be74-7fff-dc83-5266-ffecec328184">*P1 & P2 complete Up-Downs (30 each at same time) and Run together. All other movements are split as needed. P1 works while P2 rests.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-7064be74-7fff-dc83-5266-ffecec328184">(Score is Total Rounds + Reps)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-7064be74-7fff-dc83-5266-ffecec328184">KG BB: (42.5/30)</span></p>
Workout – Fitness
Metcon (Time)
<p dir="ltr"><span id="docs-internal-guid-a97b7ba4-7fff-60a4-e5be-4a4d962d3efb">FOR TIME</span></p><p dir="ltr"><span id="docs-internal-guid-a97b7ba4-7fff-60a4-e5be-4a4d962d3efb">800m Run</span></p><p dir="ltr"><span id="docs-internal-guid-a97b7ba4-7fff-60a4-e5be-4a4d962d3efb">40 Up-Downs</span></p><p dir="ltr"><span id="docs-internal-guid-a97b7ba4-7fff-60a4-e5be-4a4d962d3efb">20 KB Sumo Deadlift High Pull (53/35)</span></p><p dir="ltr"><span id="docs-internal-guid-a97b7ba4-7fff-60a4-e5be-4a4d962d3efb">600m Run</span></p><p dir="ltr"><span id="docs-internal-guid-a97b7ba4-7fff-60a4-e5be-4a4d962d3efb">30 Up-Downs to a Plate</span></p><p dir="ltr"><span id="docs-internal-guid-a97b7ba4-7fff-60a4-e5be-4a4d962d3efb">20 KB Sumo Deadlift High Pull</span></p><p dir="ltr"><span id="docs-internal-guid-a97b7ba4-7fff-60a4-e5be-4a4d962d3efb">400m Run</span></p><p dir="ltr"><span id="docs-internal-guid-a97b7ba4-7fff-60a4-e5be-4a4d962d3efb">20 Burpees</span></p><p dir="ltr"><span id="docs-internal-guid-a97b7ba4-7fff-60a4-e5be-4a4d962d3efb">20 KB Sumo Deadlift High Pull</span></p><p dir="ltr"><span id="docs-internal-guid-a97b7ba4-7fff-60a4-e5be-4a4d962d3efb">200m Run</span></p><p dir="ltr"><span id="docs-internal-guid-a97b7ba4-7fff-60a4-e5be-4a4d962d3efb">10 Burpees to a Plate</span></p><p dir="ltr"><span id="docs-internal-guid-a97b7ba4-7fff-60a4-e5be-4a4d962d3efb">20 KB Sumo Deadlift High Pull</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-a97b7ba4-7fff-60a4-e5be-4a4d962d3efb">(Score is Time)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-a97b7ba4-7fff-60a4-e5be-4a4d962d3efb">KG KB: (24/16)</span></p>
Partner Workout Option – Fitness
Metcon (AMRAP – Rounds and Reps)
<p dir="ltr"><span id="docs-internal-guid-1414d8f4-7fff-ac71-d147-e23eb25ef4bf">IN TEAMS OF 2…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-1414d8f4-7fff-ac71-d147-e23eb25ef4bf">AMRAP x 25 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-1414d8f4-7fff-ac71-d147-e23eb25ef4bf">400m Run</span></p><p dir="ltr"><span id="docs-internal-guid-1414d8f4-7fff-ac71-d147-e23eb25ef4bf">30 Synchro Up-Downs</span></p><p dir="ltr"><span id="docs-internal-guid-1414d8f4-7fff-ac71-d147-e23eb25ef4bf">30 KB Sumo Deadlift High Pulls (53/35)</span></p><p dir="ltr"><span id="docs-internal-guid-1414d8f4-7fff-ac71-d147-e23eb25ef4bf">200m Run</span></p><p dir="ltr"><span id="docs-internal-guid-1414d8f4-7fff-ac71-d147-e23eb25ef4bf">30 Burpees</span></p><p dir="ltr"><span id="docs-internal-guid-1414d8f4-7fff-ac71-d147-e23eb25ef4bf">30 KB Sumo Deadlift High Pulls</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-1414d8f4-7fff-ac71-d147-e23eb25ef4bf">*P1 & P2 complete Up-Downs (30 each at same time) and Run together. All other movements are split as needed. P1 works while P2 rests.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-1414d8f4-7fff-ac71-d147-e23eb25ef4bf">(Score is Total Rounds + Reps)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-1414d8f4-7fff-ac71-d147-e23eb25ef4bf">KG KB: (24/16)</span></p>
Optional Finisher
Metcon
<p dir="ltr"><span id="docs-internal-guid-240cac09-7fff-f468-8fb7-45c807498935">3 SETS</span></p><p dir="ltr"><span id="docs-internal-guid-240cac09-7fff-f468-8fb7-45c807498935">10 Tuck-Up + V-Up</span></p><p dir="ltr"><span id="docs-internal-guid-240cac09-7fff-f468-8fb7-45c807498935">15 Ring Face Pulls</span></p><p dir="ltr"><span id="docs-internal-guid-240cac09-7fff-f468-8fb7-45c807498935">1:00 Empty Barbell Gun Hold</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-240cac09-7fff-f468-8fb7-45c807498935">-Rest As Needed b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-240cac09-7fff-f468-8fb7-45c807498935">(No Measure)</span></p>
