171 CrossFit – Sun, Jan 1
Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-190ce596-7fff-291a-260c-7207350be4f6">EMOM x 7 MINUTES (:40 ON / :20 OFF)</span></p><p dir="ltr"><span id="docs-internal-guid-190ce596-7fff-291a-260c-7207350be4f6">MIN 1- WB Squats</span></p><p dir="ltr"><span id="docs-internal-guid-190ce596-7fff-291a-260c-7207350be4f6">MIN 2 – Row (EZ Pace)</span></p><p dir="ltr"><span id="docs-internal-guid-190ce596-7fff-291a-260c-7207350be4f6">MIN 3 – Up Down</span></p><p dir="ltr"><span id="docs-internal-guid-190ce596-7fff-291a-260c-7207350be4f6">MIN 4 – Row (Moderate Pace)</span></p><p dir="ltr"><span id="docs-internal-guid-190ce596-7fff-291a-260c-7207350be4f6">MIN 5 – WB Push Press</span></p><p dir="ltr"><span id="docs-internal-guid-190ce596-7fff-291a-260c-7207350be4f6">MIN 6 – Row (Workout Pace)</span></p><p dir="ltr"><span id="docs-internal-guid-190ce596-7fff-291a-260c-7207350be4f6">MIN 7 – Burpees</span></p><p><br /> </p>
Workout
“TWENTY TWENTY WHO?” (Time)
EMOM UNTIL COMPLETION*
MIN 1 – 15/12 Cal Row
MIN 2 – 22 Wall Balls (20/14)|(14/10)
MIN 3 – Max Burpees*
MIN 4 – Rest
MIN 1 – 15/12 Cal Row
MIN 2 – 22 Wall Balls (20/14)|(14/10)
MIN 3 – Max Burpees*
MIN 4 – Rest
*Rotate the movements OTM until 123 Burpees (Get it…1/23) have been completed…
(Score is Time)
KG WB: (9/6)|(6/5)
<p dir="ltr"><span id="docs-internal-guid-64c264d1-7fff-b44d-b429-b1f4a111d3a0">Note: New Benchmark</span></p>
Partner Workout Option
Metcon (AMRAP – Rounds and Reps)
<p dir="ltr"><span id="docs-internal-guid-718664b5-7fff-fa85-77be-ddfc1d6e724e">IN TEAMS OF 2…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-718664b5-7fff-fa85-77be-ddfc1d6e724e">AMRAP x 35 MINUTES*</span></p><p dir="ltr"><span id="docs-internal-guid-718664b5-7fff-fa85-77be-ddfc1d6e724e">50/40 Cal Row</span></p><p dir="ltr"><span id="docs-internal-guid-718664b5-7fff-fa85-77be-ddfc1d6e724e">50 Wall Balls (20/14)|(14/10)</span></p><p dir="ltr"><span id="docs-internal-guid-718664b5-7fff-fa85-77be-ddfc1d6e724e">25 Synchro Burpees</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-718664b5-7fff-fa85-77be-ddfc1d6e724e">*P1 works while P2 rests. Burpees are performed together. Split all other work as needed.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-718664b5-7fff-fa85-77be-ddfc1d6e724e">(Score is Rounds + Reps)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-718664b5-7fff-fa85-77be-ddfc1d6e724e">KG WB: (9/6)|(6/5)</span></p><p><br /> </p>
