171 CrossFit – Sat, Nov 25

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;">:30 Bike*</span></p><p><span style="background-color:transparent;color:#000000;">10 PVC Pass Through</span></p><p><span style="background-color:transparent;color:#000000;">5 PVC Muscle Snatch</span></p><p><span style="background-color:transparent;color:#000000;">5 PVC Snatch Grip Push Jerk</span></p><p><span style="background-color:transparent;color:#000000;">7 Up-Downs</span></p><p><span style="background-color:transparent;color:#000000;">7 Scap Pull-Ups + 5 Kip Swings*</span></p><p> </p><p><span style="background-color:transparent;color:#000000;">*Build pace each round (EZ→Mod→Hard)</span></p><p><span style="background-color:transparent;color:#000000;">**RND 2+3 complete 7 Ring Rows + 5 Kip Swings.</span></p>

Extended Warm-Up – All
EVERY 3:00 x 3 SETS
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">5 Hang Power Snatches*</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">Gymnastics Pulling**</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*Start at workout weight and build slightly past.</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">**Gymnastics Pulling Options:</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">3-5 Up-Down Pull-Ups</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">3-5 Chest to Bar Pull-Ups</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">1-3 Bar Muscle-Ups</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(No Measure)</span></p>

Workout – Performance
5 ROUNDS FOR TIME (Time)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">21/16 Cal Bike</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">15 Hang Power Snatch (95/65)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">9 Bar Muscle-Ups</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 BB: (42.5/30)</span></p>

Workout – Fitness
5 ROUNDS FOR TIME (Time)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">15/12 Cal Bike</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">15 Hang Power Snatch (65/45)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">9 Up-Down Pull-Ups</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 BB: (30/20)</span></p>

Partner Workout Option
IN TEAMS OF 2… (Time)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">8 ROUNDS FOR TIME*</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">15/12 Cal Bike</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">12 Hang Power Snatch (Athlete Choice, Light)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">9 Bar Muscle-Ups or Up-Down Pull-Ups</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*Complete waterfall style. P1 completes 15/12 Cal Bike while P2 rests. P2 then completes 15 Hang Power Snatches while P1 rests. P1 the completes 9 Bar Muscle-Ups or Up-Down Pull-Ups while P2 Rests. P2 then completes 15/12 Cal Bike and so on.</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Time)</span></p>

Optional Cool Down
2-3 SETS
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">:30 Wrist Flexion Stretch (Palms Up)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">1:00 Foam Roll</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">:30 Wrist Extension Stretch (Palms Down)</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">1:00 Slow Glute Bridge-Ups*</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">*Option to place a band or hip circle above knees.</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>