171 CrossFit – Sun, Nov 19

Warm-Up
Warm-Up
<p><span style="background-color:#ffffff;color:#000000;">2 ROUNDS (3:00 CAP)</span></p><p><span style="background-color:#ffffff;color:#000000;">10/10 Wrist Circles </span></p><p><span style="background-color:#ffffff;color:#000000;">10 Slow Scap Pull-Ups </span></p><p><span style="background-color:#ffffff;color:#000000;">10 Alt. Samson Lunges </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;">TABATA 8 ROUNDS (:20 ON / :10 OFF)*</span><br><span style="background-color:#ffffff;color:#000000;">MVMT 1 – Lunge + Lunge + Air Squat**</span></p><p><span style="background-color:#ffffff;color:#000000;">MVMT 2 – KB Sumo Deadlift High Pull</span></p><p> </p><p><span style="background-color:#ffffff;color:#000000;">*Odd Rounds – Legs, Even Rounds – KB Movement</span></p><p><span style="background-color:#ffffff;color:#000000;">**You can upgrade to a Suitcase Lunge in the later Rounds</span></p>

Workout – All
AMRAP x 15 MINUTES (AMRAP – Rounds and Reps)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">100m KB Farmer Carry (Athlete Choice)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10/10 KB Farmer Split Squats</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Pulling Option (Athlete Choice)</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*Pulling Options…</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10 Strict Pull-Ups or Chin-Ups</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">10 Vertical or Supinated Ring Rows</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">3,2,or1 Reps of Rope Climbs</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Rounds + Reps)</span></p>

Post-Workout Strength – All
Bench Press (10-10-10

Narrow Grip Bench Press*)

<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*Complete 15-20 DB Flyes (Light) on the floor after each set.</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Weight)</span></p>