171 CrossFit – Thu, Jan 11

Warm-Up
Warm-Up
<p><span style="background-color:#ffffff;color:#000000;">2 ROUNDS </span></p><p><span style="background-color:#ffffff;color:#000000;">200m Run </span></p><p><span style="background-color:#ffffff;color:#000000;">5/5 Hand Over Hand Vertical Ring Row </span></p><p><span style="background-color:#ffffff;color:#000000;">5/5 Mountain Climber Scap Pull-Ups*</span></p><p><span style="background-color:#ffffff;color:#000000;">5 Tuck-Ups + 5 V-Ups </span></p><p><span style="background-color:#ffffff;color:#000000;">5 Slow Sumo Stance Good Mornings </span></p><p> </p><p><span style="background-color:#ffffff;color:#000000;">*Hands will be stacked next to each other on the rig just as they were for the Vertical RR. </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;">1-2 ROUNDS (Time Permitting) </span></p><p><span style="background-color:#ffffff;color:#000000;">100m Run </span></p><p><span style="background-color:#ffffff;color:#000000;">7 BB RDL </span></p><p><span style="background-color:#ffffff;color:#000000;">7 Upright Rows </span></p><p><span style="background-color:#ffffff;color:#000000;">7 High Hang High Pulls</span></p><p><span style="background-color:#ffffff;color:#000000;">7 Alt. Elbow Punches </span></p>

Extended Warm-Up – All
EMOM x 8 MINUTES
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 1 – 1-3 Rope Climbs*</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 2 – 5 Hang Power Cleans**</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*Option for Strict Knees to Chest.</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">**Start Light and build slightly past workout weight.</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(No Measure)</span></p>

Workout – Performance
AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">200m Run</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10 Hang Power Clean (135/95)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">1 Rope Climb</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Rounds + Reps)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">KG BB: (60/42.5)</span></p>

Workout – Fitness
AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">200m Run</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10 Hang Power Clean (95/65)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">3 Strict Knees to Chest</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Rounds + Reps)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">KG BB: (42.5/30)</span></p>

Optional Cool Down – All
2-3 SETS FOR QUALITY
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10 Elevated Calf Raises*</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10 Tib Raises</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10 Banded Lat Pushdowns</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*Pause for :02 in bottom position</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(No Measure)</span></p>