171 CrossFit – Tue, Nov 28

Warm-Up
Warm-Up
<p><span style="background-color:transparent;color:#000000;">2 ROUNDS </span></p><p><span style="background-color:transparent;color:#000000;">:45 Cal Bike @ RPE 6</span></p><p><span style="background-color:transparent;color:#000000;">8 Tempo Ring Rows (:02 Pause at the top)</span></p><p><span style="background-color:transparent;color:#000000;">10 Tuck-Ups </span></p><p><span style="background-color:transparent;color:#000000;">12 Hollow Rocks</span></p><p> </p><p><span style="background-color:transparent;color:#000000;">Into…</span></p><p> </p><p><span style="background-color:transparent;color:#000000;">1-2 ROUNDS (Time Permitting)</span></p><p><span style="background-color:transparent;color:#000000;">:45 Cal Bike @ RPE 6</span></p><p><span style="background-color:transparent;color:#000000;">8 Scap Pull-ups (:02 Pause at the top)</span></p><p><span style="background-color:transparent;color:#000000;">10 V-Ups </span></p><p><span style="background-color:transparent;color:#000000;">12 Hollow Rocks</span></p>

Workout – Performance
EMOM x 30 MINUTES (AMRAP – Reps)
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 1 – 15/12 Cal Bike</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 2 – Max Strict Pull-Ups</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 3 – 15/12 Cal Bike</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 4 – Max Toes to Bar</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 5 – Rest</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Total Reps of Strict Pull-Ups + TTB)</span></p>

Workout – Fitness
EMOM x 30 MINUTES (AMRAP – Reps)
<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 – Max Ring Rows</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 3 – 12/10 Cal Bike</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 4 – Max Knees to Chest</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 5 – Rest</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(Score is Total Reps of Ring Rows + K2C)</span></p>

Optional Cool Down
EMOM x 9 MINUTES
<p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 1 – :45 Foam Roll Lats</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 2 – :45 Pec Smash w/Empty BB or Lax Ball</span></p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">MIN 3 – :45 Rebound Pose</span></p><p> </p><p style="text-align:center;"><span style="background-color:transparent;color:#000000;">(No Measure)</span></p>