171 CrossFit – Wed, Jan 24
Warm-Up
Warm-Up
<p><span style="background-color:#ffffff;color:#000000;">EMOM x 6 MINUTES (:40 ON/ :20 OFF) </span></p><p><span style="background-color:#ffffff;color:#000000;">MIN 1 – Arms Only Rowing </span></p><p><span style="background-color:#ffffff;color:#000000;">MIN 2 – Arms + Body Rowing </span></p><p><span style="background-color:#ffffff;color:#000000;">MIN 3 – Half Slide Rowing (Slight knee bend)</span></p><p><span style="background-color:#ffffff;color:#000000;">MIN 4 – Full Slide Rowing (SPM 20-24)</span></p><p><span style="background-color:#ffffff;color:#000000;">MIN 5 – Full Slide Rowing (SPM 22-26)</span></p><p><span style="background-color:#ffffff;color:#000000;">MIN 6 – Full Slide Rowing (SPM 24-28)</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;">2 ROUNDS </span></p><p><span style="background-color:#ffffff;color:#000000;">10 Alt. Lunges </span></p><p><span style="background-color:#ffffff;color:#000000;">10 KB Deadlifts </span></p><p><span style="background-color:#ffffff;color:#000000;">6/6 Single Arm KB Upright Row </span></p><p><span style="background-color:#ffffff;color:#000000;">12 Alt. KB Around the Worlds </span></p>
Workout – Performance
FOR TIME (Time)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">250/200m Row</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">40 Russian KB Swings (70/53)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">30 Walking Lunges</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">500/400m Row</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">30 Russian KB Swings</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">30 Walking Lunges</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">750/600m Row</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">20 Russian KB Swings</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">30 Walking Lunges</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 KB: (32/24)</span></p>
Workout – Fitness
FOR TIME (Time)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">250/200m Row</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">40 Russian KB Swings (53/35)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">20 Walking Lunges</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">500/400m Row</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">30 Russian KB Swings</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">20 Walking Lunges</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">750/600m Row</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">20 Russian KB Swings</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">20 Walking Lunges</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 KB: (24/16)</span></p>
Finisher – All
3 SETS
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">12/12 Single Arm Banded Dante Rows</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10/10 SA KB Upright Rows</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">8/8 KB Around the Worlds</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>
