171 CrossFit – Wed, Nov 15

Warm-Up
Warm-Up
<p><span style="background-color:transparent;color:#000000;">2-3 ROUNDS (Time Permitting) </span></p><p><span style="background-color:transparent;color:#000000;">12/10 Cal Row </span></p><p><span style="background-color:transparent;color:#000000;">10 Alt. Box Step-Overs </span></p><p><span style="background-color:transparent;color:#000000;">10 Ring Rows </span></p><p><span style="background-color:transparent;color:#000000;">10 Scap Pull-Ups</span></p><p><span style="background-color:transparent;color:#000000;">10 Hollow Body Rocks </span></p>

Extended Warm-Up – All
2 SETS FOR QUALITY
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">1:00 Row (Mod Pace)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10 Box Jump Overs (Athlete Choice)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">5 Chest to Bars*</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">-Rest 1:30 b/t Sets-</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*Option for Pull-Ups or Ring Rows.</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(No Measure)</span></p>

Workout – Performance
EVERY 8:00 x 3 SETS (Time)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">50/40 Cal Row</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">40 Box Jump Overs (24/20)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">20 Chest to Bar Pull-Ups</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">-Rest w/ Time Remaining-</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Slowest Set)</span></p>

Workout – Fitness
EVERY 8:00 x 3 SETS (Time)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">50/40 Cal Row</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">30 Box Jumps (20)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">20 Pull-Ups*</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">-Rest w/ Time Remaining-</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*Option for Ring Rows.</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Slowest Set)</span></p>

Optional Cool Down
1-2 SETS FOR QUALITY
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">200m Cool Down Walk</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10 Cat/Cows</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">5 Bodyweight Jefferson Curls</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>