171 CrossFit – Mon, Jan 15

Warm-Up
Warm-Up
<p><span style="background-color:transparent;color:#000000;">2 ROUNDS</span></p><p><span style="background-color:transparent;color:#000000;">10 Cat Cows</span></p><p><span style="background-color:transparent;color:#000000;">10 Alt. Scorpion Kicks</span></p><p><span style="background-color:transparent;color:#000000;">5 Push-Up to Pike</span></p><p><span style="background-color:transparent;color:#000000;">10 Kang Squats</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;">2-3 ROUNDS (TIME PERMITTING)</span></p><p><span style="background-color:transparent;color:#000000;">30 Single Unders*</span></p><p><span style="background-color:transparent;color:#000000;">7 Barbell RDLs</span></p><p><span style="background-color:transparent;color:#000000;">7 Barbell Clean Deadlift</span></p><p><span style="background-color:transparent;color:#000000;">7 Barbell Hang Muscle Cleans</span></p><p><span style="background-color:transparent;color:#000000;">7/7 Single Arm Ring Row</span></p><p> </p><p><span style="background-color:transparent;color:#000000;">*Switch to 30 Double Unders for the second and third round.</span></p>

Strength – All
EVERY 1:30 x 6 SETS* (Weight)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">1 Power Clean</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">+</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">1 Hang Power Clean</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*Start Moderate and Build to or Above Workout Weight.</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Weight)</span></p>

Workout – Performance
AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">100 Double Unders</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">30 Pull-Ups</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">15 Power Cleans (185/135)</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: (85/60)</span></p>

Workout – Fitness
AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">200 Single Unders</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">30 Ring Rows</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">15 Power Cleans (135/95)</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>

Optional Cool Down – All
2-3 SETS FOR QUALITY
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">1:00/1:00 Empty Barbell Quad Smash</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10 Alt. Wrist Push-Ups</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10 SLOW Arm Haulers</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>