171 CrossFit – Mon, Jan 1

Warm-Up
Warm-Up
<p><span style="background-color:transparent;color:#000000;">1:00 Row @ RPE 5-6 </span></p><p> </p><p><span style="background-color:transparent;color:#000000;">Into…</span></p><p> </p><p><span style="background-color:transparent;color:#000000;">OPTIONAL MOBILITY PREP: 1 ROUND</span></p><p><span style="background-color:transparent;color:#000000;">5 Inch Worms + Push-Up</span></p><p><span style="background-color:transparent;color:#000000;">5 Cat/Cows</span></p><p><span style="background-color:transparent;color:#000000;">10 Alt. Bird Dogs</span></p><p><span style="background-color:transparent;color:#000000;">10 Alt. Elbow Punches w/Empty Barbell</span></p><p> </p><p><span style="background-color:transparent;color:#000000;">Into…</span></p><p> </p><p><span style="background-color:transparent;color:#000000;">AMRAP x 5 MINUTES</span></p><p><span style="background-color:transparent;color:#000000;">:30 Row @ RPE 6-7</span></p><p><span style="background-color:transparent;color:#000000;">5 Above the Knee Deadlifts w/empty barbell</span></p><p><span style="background-color:transparent;color:#000000;">5 Empty Barbell Upright Rows</span></p><p><span style="background-color:transparent;color:#000000;">5 Up-Downs over the Bar (option to step over)</span></p>

Workout – Performance
“NEW YEAR, SAME BURPEES (PERFORMANCE)” (Time)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">FOR TIME*</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">2024m Row</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Then Immediately Into…</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">150 Burpees Over Bar</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">100 Hang Power Clean (115/75)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*Row 2024m then partition reps of Burpees and Hang Power Clean as needed.</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: (52.5/35)</span></p>

Workout – Fitness
“NEW YEAR, SAME BURPEES (FITNESS)” (Time)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">FOR TIME*</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">2024m Row</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Then Immediately Into…</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">120 Burpees</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">100 Hang Power Clean (75/55)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*Row 2024m then partition reps of Burpees and Hang Power Clean as needed.</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: (35/25)</span></p>

Optional Cool Down
2-3 SETS FOR QUALITY
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10 Alt. Bird Dogs</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10 Alt. Deadbugs</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">15-20 Empty Barbell Curls</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>