171 CrossFit – Mon, Oct 3

Warm-up
<p>2 ROUNDS&nbsp;<br />:40 Cal Bike&nbsp;<br />8 BB Strict Press w/ :01 Pause OH<br />10 Slam Ball G2OH&nbsp;<br />20 Crossbody Mountain Climbers&nbsp;</p><p>Into…</p><p>1-2 ROUNDS (Time Permitting)<br />6 Scap Push-Ups + Push-Up&nbsp;<br />8 BB Push Press&nbsp;<br />10 Slam Balls&nbsp;<br />12 Alt. DB Bent Over Rows&nbsp;<br /> </p>

Strength
Split Jerk (2-2-2-2-2*)
<p dir="ltr"><span id="docs-internal-guid-6c8287ab-7fff-c15c-a1f2-b5696f2f7fb0">*Start Moderate-Heavy and build to Heavy.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-6c8287ab-7fff-c15c-a1f2-b5696f2f7fb0">(Score is Weight)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-6c8287ab-7fff-c15c-a1f2-b5696f2f7fb0">Week 5 of 9</span></p><p><br /> </p>

Workout
Metcon (AMRAP – Rounds and Reps)
<p>AMRAP x 15 MINUTES<br />5 Renegade Rows (50/35)|(35/20)*<br />10/8 Cal Bike<br />20 Slam Balls (30/20)|(20/10)<br />40 Alt. Crossbody Mountain Climbers</p><p>*1 Rep= Push-Up + Row (R) + Row (L).</p><p>(Score is Rounds + Reps)</p><p>KG DB: (22.5/15)|(15/10)<br />KG SB: (15/10)|(10/5)<br /> </p>