171 CrossFit – Thu, Oct 19
Warm-Up
Warm-Up
<p>3 ROUNDS</p><p>300/250m Row</p><p>7 Glute Bridge-Ups</p><p>7 RDL</p><p>7 Ring Row*</p><p>7 Kip Swing</p><p> </p><p>*False Grip optional</p>
Extended Warm-Up – All
EMOM x 8 MINUTES
<p>MIN 1 – 5 Deadlifts*</p><p>MIN 2 – :40 Gymnastics Practice**</p><p> </p><p>*Start Light and build to workout weight.</p><p>**Gymnastics Options:</p><p>(Banded) Pull-Ups</p><p>Chest to Bars</p><p>Ring Muscle-Ups</p><p> </p><p>(No Measure)</p>
Workout – Performance
FOR TIME* (Time)
<p>2000/1800m Row</p><p>60 Deadlifts (225/155)</p><p>20 Ring Muscle-Ups**</p><p> </p><p>*Partition reps and movements as needed.</p><p>**Option for 60 Pull-Ups.</p><p> </p><p>(Score is Time)</p><p> </p><p>KG BB: (100/70)</p>
Workout – Fitness
FOR TIME* (Time)
<p>1600/1200m Row</p><p>60 Deadlifts (155/105)</p><p>30 Up-Down Pull-Ups**</p><p> </p><p>*Partition reps and movements as needed.</p><p>**Option for 40 Pull-Ups.</p><p> </p><p>(Score is Time)</p><p> </p><p>KG BB: (70/47.5)</p>
Optional Finisher
FOR QUALITY
<p>400/300 Alt. Box Step-Ups (24/20)*</p><p> </p><p>Week 2 of 4 — "Chad" Extra Credit</p><p> </p><p>*Weight Vest Optional</p><p> </p><p>(No Measure)</p>
