171 CrossFit – Tue, Jan 16

Warm-Up
Warm-Up
<p><span style="background-color:transparent;color:#000000;">AMRAP x 7 MINUTES*</span><br><span style="background-color:transparent;color:#000000;">1:00 Bike</span></p><p><span style="background-color:transparent;color:#000000;">10 Lunge + Lunge + Air Squat</span></p><p><span style="background-color:transparent;color:#000000;">10 Medball Ground to Overhead</span></p><p><span style="background-color:transparent;color:#000000;">10 Medball Sit-Ups</span></p><p> </p><p><span style="background-color:transparent;color:#000000;">*Increase intensity after each Round</span></p>

Workout – Performance
EMOM x 12 MINUTES
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 1 – 12/10 Cal Bike</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 2 – 15 Unbroken Wall Balls (20/14)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(No Measure)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">KB WB: (9/6)</span></p>

Workout – Fitness
EMOM x 12 MINUTES
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 1 – 10/8 Cal Bike</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 2 – 12 Unbroken Wall Balls (14/10)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(No Measure)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">KG WB: (6/5)</span></p>

Post-Workout Strength – All
Back Squat (7×3*)
<p>*Use the Same Mod-Heavy or Heavy Weight for All Sets</p><p> </p><p>(Score is Weight)</p><p> </p><p>Week 3 of 6<br>Strength | Progressive Overload Cycle<br> </p>