171 CrossFit – Wed, Jan 11
Skill – Performance
Metcon
<p dir="ltr"><span id="docs-internal-guid-8519307a-7fff-a66d-437b-7c851011560e">ON A 10:00 RUNNING CLOCK…</span></p><p dir="ltr"><span id="docs-internal-guid-8519307a-7fff-a66d-437b-7c851011560e">Practice Ring Muscle-Ups*</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-8519307a-7fff-a66d-437b-7c851011560e">*Options…</span></p><p dir="ltr"><span id="docs-internal-guid-8519307a-7fff-a66d-437b-7c851011560e">Low Ring Transitions</span></p><p dir="ltr"><span id="docs-internal-guid-8519307a-7fff-a66d-437b-7c851011560e">Jumping Muscle-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-8519307a-7fff-a66d-437b-7c851011560e">Hips to Rings + Muscle-Up</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-8519307a-7fff-a66d-437b-7c851011560e">(No Measure)</span></p><p><br /> </p>
Skill – Fitness
Metcon
<p dir="ltr"><span id="docs-internal-guid-e4c91704-7fff-34ec-332d-cc01a40f4932">ON A 10:00 RUNNING CLOCK…</span></p><p dir="ltr"><span id="docs-internal-guid-e4c91704-7fff-34ec-332d-cc01a40f4932">Practice Pull-Ups*</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-e4c91704-7fff-34ec-332d-cc01a40f4932">*Options…</span></p><p dir="ltr"><span id="docs-internal-guid-e4c91704-7fff-34ec-332d-cc01a40f4932">Banded Strict Pull-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-e4c91704-7fff-34ec-332d-cc01a40f4932">Pausing Pull-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-e4c91704-7fff-34ec-332d-cc01a40f4932">2-for-1 Pull-Ups</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-e4c91704-7fff-34ec-332d-cc01a40f4932">(No Measure)</span></p><p><br /> </p>
Workout – Performance
Metcon (Time)
<p dir="ltr"><span id="docs-internal-guid-74f1b1f7-7fff-92f9-c1fd-df0bcc06b2f7">FOR TIME</span></p><p dir="ltr"><span id="docs-internal-guid-74f1b1f7-7fff-92f9-c1fd-df0bcc06b2f7">50-40-30-20-10</span></p><p dir="ltr"><span id="docs-internal-guid-74f1b1f7-7fff-92f9-c1fd-df0bcc06b2f7">Cal Bike</span></p><p dir="ltr"><span id="docs-internal-guid-74f1b1f7-7fff-92f9-c1fd-df0bcc06b2f7">10-20-30-40-50</span></p><p dir="ltr"><span id="docs-internal-guid-74f1b1f7-7fff-92f9-c1fd-df0bcc06b2f7">Sit-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-74f1b1f7-7fff-92f9-c1fd-df0bcc06b2f7">5-5-5-5-5</span></p><p dir="ltr"><span id="docs-internal-guid-74f1b1f7-7fff-92f9-c1fd-df0bcc06b2f7">Ring Muscle-Ups</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-74f1b1f7-7fff-92f9-c1fd-df0bcc06b2f7">(Score is Time)</span></p><p><br /> </p>
Workout – Fitness
Metcon (Time)
<p dir="ltr"><span id="docs-internal-guid-4b764dca-7fff-d906-d448-43ed0a9e06f0">FOR TIME</span></p><p dir="ltr"><span id="docs-internal-guid-4b764dca-7fff-d906-d448-43ed0a9e06f0">50-40-30-20-10*</span></p><p dir="ltr"><span id="docs-internal-guid-4b764dca-7fff-d906-d448-43ed0a9e06f0">Cal Bike</span></p><p dir="ltr"><span id="docs-internal-guid-4b764dca-7fff-d906-d448-43ed0a9e06f0">10-20-30-40-50</span></p><p dir="ltr"><span id="docs-internal-guid-4b764dca-7fff-d906-d448-43ed0a9e06f0">Sit-Ups</span></p><p dir="ltr"><span id="docs-internal-guid-4b764dca-7fff-d906-d448-43ed0a9e06f0">12-12-12-12-12</span></p><p dir="ltr"><span id="docs-internal-guid-4b764dca-7fff-d906-d448-43ed0a9e06f0">Pull-Ups</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-4b764dca-7fff-d906-d448-43ed0a9e06f0">*Alternate Cals Optional 40-30-20-10-5</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-4b764dca-7fff-d906-d448-43ed0a9e06f0">(Score is Time)</span></p><p><br /> </p>
