171 CrossFit – Wed, Nov 9

Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-4911537c-7fff-e7ae-eb83-70ad77f65982">EVERY 2:00 FOR 4 SETS…</span></p><p dir="ltr"><span id="docs-internal-guid-4911537c-7fff-e7ae-eb83-70ad77f65982">50m Run&nbsp;</span></p><p dir="ltr"><span id="docs-internal-guid-4911537c-7fff-e7ae-eb83-70ad77f65982">10 RDLs&nbsp;</span></p><p dir="ltr"><span id="docs-internal-guid-4911537c-7fff-e7ae-eb83-70ad77f65982">10 Alt. Elbow Punches</span></p><p dir="ltr"><span id="docs-internal-guid-4911537c-7fff-e7ae-eb83-70ad77f65982">5-10 Sumo good Mornings </span></p><p><br /> </p>

Strength
Deadlift (5×5*)
<p dir="ltr"><span id="docs-internal-guid-552c7fa2-7fff-482e-9b71-95f47428ce9f">*Deadstop Deadlift…</span></p><p dir="ltr"><span>Full :01 pause at the bottom of the Deadlift. Keep working Sets Moderate-Heavy.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-552c7fa2-7fff-482e-9b71-95f47428ce9f">(Score is Weight)</span></p><p><br /> </p>

Workout
Metcon (AMRAP – Rounds and Reps)
<p dir="ltr"><span id="docs-internal-guid-132e192b-7fff-32d5-a112-c62495280c31">AMRAP x 10 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-132e192b-7fff-32d5-a112-c62495280c31">8 Deadlifts (135/95)|(95/65)</span></p><p dir="ltr"><span id="docs-internal-guid-132e192b-7fff-32d5-a112-c62495280c31">6 Hang Power Clean</span></p><p dir="ltr"><span id="docs-internal-guid-132e192b-7fff-32d5-a112-c62495280c31">200m Run</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-132e192b-7fff-32d5-a112-c62495280c31">(Score is Rounds + Reps)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-132e192b-7fff-32d5-a112-c62495280c31">KG BB: (60/42.5)|(42.5/30)</span></p><p><br /> </p>