171 CrossFit – Sat, Oct 22

Warm-up
Warm-Up
<p>200m Run</p><p>Into…</p><p>EMOM x 6 MINUTES<br />MIN 1 – :40 Groiners + Twist*<br />MIN 2 – 6 Power Cleans + 6 Alt. OH Press (Front Rack to Back Rack)**<br />MIN 3 – :20 Scap Ring Rows + :20 Plank Hold</p><p>*2nd Round Perform Lunge + Twist<br />**Start with the bar in the Front Rack; Press the bar OH; then lower the Bar to the Back Rack; Press the bar OH; then return the bar to the Front Rack. Repeat 3 Times<br /> </p>

Workout
Metcon (AMRAP – Reps)
<p>EMOM x 20 MINUTES<br />MIN 1 – :45 Back Rack Lunges (135/95)|(95/65)<br />MIN 2&amp;3 – 400m Run<br />MIN 4 – :45 Ring Rows</p><p>(Score is Total Reps of Back Rack Lunges + Ring Rows)</p><p>KG BB: (60/42.5)|(42.5/30)<br /> </p>

Post-Workout Strength
Metcon
<p>3 SETS<br />20 Empty Barbell Reverse Curls<br />40 Alt. Empty Barbell Flutter Kicks<br />:30 Supinated Empty Barbell Gun Hold</p><p>-Rest As Needed b/t Sets-</p><p>(No Measure)<br /> </p>