171 CrossFit – Sat, Nov 5

<p>1 ROUND*<br />:20 Bike (Legs Only)<br />:20 Bike (Arms Only)<br />:20 Bike (EZ-Mod)<br />5 Down-Dog to Up-Dog<br />30 Alt. Crossbody Mountain Climbers<br />10 KB Sumo Deadlift</p><p>1 ROUND<br />:45 Bike (Mod-Hard)<br />20 Alt. Shoulder Taps<br />10 Up-Downs</p><p>1 ROUND<br />:30 Bike (Hard)<br />5 Inch Worms<br />7 Burpees<br />9 KB Russian Swings</p><p>*Keep KB light to allow for Up-Right Row in the Warm-Up, then practice Workout movements with the heavier KB<br /> </p>

Metcon (AMRAP – Rounds and Reps)
<p>AMRAP x 20 MINUTES<br />25/20 Cal Bike<br />20 Up-Downs<br />15 KB Sumo Deadlift (70/53)|(53/35)<br />10 Russian KB Swings</p><p>(Score is Rounds +Reps)</p><p>KG KB: (32/24)|(24/16)<br /> </p>

Metcon (AMRAP – Rounds and Reps)
<p>IN TEAMS OF 2…</p><p>AMRAP x 8 MINUTES*<br />10 Partner Push-Ups<br />10 Partner Sit-Ups<br />5 Synchro Burpees</p><p>*Partners will face each other and at the top of each Push-Up, high five to count a rep. For Sit-Ups, feet will be threaded together and athletes will lower and sit-up at the same time. For the Burpees athletes must both be at the bottom of the movement before jumping up.</p><p>(Score is Rounds + Reps)<br /> </p>