CrossFit – Sat, Feb 4

Warm-Up
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-bf5858bd-7fff-0abf-64ad-f8961e510224">AMRAP x 4 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-bf5858bd-7fff-0abf-64ad-f8961e510224">6 Air Squats</span></p><p dir="ltr"><span id="docs-internal-guid-bf5858bd-7fff-0abf-64ad-f8961e510224">4 Sumo Stance Bodyweight Good Mornings</span></p><p dir="ltr"><span id="docs-internal-guid-bf5858bd-7fff-0abf-64ad-f8961e510224">6 Alt. Step-ups</span></p><p dir="ltr"><span id="docs-internal-guid-bf5858bd-7fff-0abf-64ad-f8961e510224">4 Knee/Regular Push-ups</span></p><p dir="ltr"><span id="docs-internal-guid-bf5858bd-7fff-0abf-64ad-f8961e510224">6/4 Cal Row</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-bf5858bd-7fff-0abf-64ad-f8961e510224">-Rest 1:00-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-bf5858bd-7fff-0abf-64ad-f8961e510224">AMRAP x 4 MINUTES</span></p><p dir="ltr"><span id="docs-internal-guid-bf5858bd-7fff-0abf-64ad-f8961e510224">6 WB Front Squats OR WB to a Target</span></p><p dir="ltr"><span id="docs-internal-guid-bf5858bd-7fff-0abf-64ad-f8961e510224">4 Sumo Deadlifts Barbell OR KB*</span></p><p dir="ltr"><span id="docs-internal-guid-bf5858bd-7fff-0abf-64ad-f8961e510224">6 Box Jumps Step Down</span></p><p dir="ltr"><span id="docs-internal-guid-bf5858bd-7fff-0abf-64ad-f8961e510224">4 Burpees OR Strict Presses*</span></p><p dir="ltr"><span id="docs-internal-guid-bf5858bd-7fff-0abf-64ad-f8961e510224">6/4 Cal Row </span></p>

Workout – Performance
Fight Gone Bad
3 Rounds For Total Reps in 17 minutes.
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest.

<p dir="ltr"><span id="docs-internal-guid-990ae922-7fff-f054-7209-e3799cf5ea07">(Score is Total Reps)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-990ae922-7fff-f054-7209-e3799cf5ea07">KG WB: (9/6)</span></p><p dir="ltr"><span id="docs-internal-guid-990ae922-7fff-f054-7209-e3799cf5ea07">KG BB: (35/25)</span></p>

Partner Workout Option – Performance
Metcon
<p dir="ltr"><span id="docs-internal-guid-18fb6d3c-7fff-1d33-bec5-2d81a07ebbef">IN TEAMS OF 2…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-18fb6d3c-7fff-1d33-bec5-2d81a07ebbef">AMRAP x 20 MINUTES*</span></p><p dir="ltr"><span id="docs-internal-guid-18fb6d3c-7fff-1d33-bec5-2d81a07ebbef">20 Wall Balls (Athlete Choice)</span></p><p dir="ltr"><span id="docs-internal-guid-18fb6d3c-7fff-1d33-bec5-2d81a07ebbef">20 Sumo Deadlift High Pull (75/55)</span></p><p dir="ltr"><span id="docs-internal-guid-18fb6d3c-7fff-1d33-bec5-2d81a07ebbef">20 Box Jumps (20)</span></p><p dir="ltr"><span id="docs-internal-guid-18fb6d3c-7fff-1d33-bec5-2d81a07ebbef">20 Push Press</span></p><p dir="ltr"><span id="docs-internal-guid-18fb6d3c-7fff-1d33-bec5-2d81a07ebbef">20/15 Cal Row</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-18fb6d3c-7fff-1d33-bec5-2d81a07ebbef">*Partners will complete every other movement in order. Ex: P1 does 20 Wall Balls, P2 does 20 Sumo Deadlift High Pulls, P1 does 20 Box Jumps, etc. P1 works while P2 rests.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-18fb6d3c-7fff-1d33-bec5-2d81a07ebbef">(Score is Total Rounds + Reps)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-18fb6d3c-7fff-1d33-bec5-2d81a07ebbef">KG WB: (9/6)</span></p><p dir="ltr"><span id="docs-internal-guid-18fb6d3c-7fff-1d33-bec5-2d81a07ebbef">KG BB: (35/25)</span></p>

Workout – Fitness
“FIGHT GONE BAD (FITNESS)”
3 ROUNDS FOR MAX REPS
1:00 – Wall Balls (14/10)
1:00 – KB Sumo Deadlift (53/35)
1:00 – Box Jumps (20)
1:00 – Burpees
1:00 – Cal Row
1:00 – Rest

(Score is Total Reps)

KG WB: (6/5)
KG KB: (24/16)

Partner Workout Option – Fitness
Metcon
<p dir="ltr"><span id="docs-internal-guid-47a3cbda-7fff-3b4c-e67b-937f2050a74d">IN TEAMS OF 2…</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-47a3cbda-7fff-3b4c-e67b-937f2050a74d">AMRAP x 20 MINUTES*</span></p><p dir="ltr"><span id="docs-internal-guid-47a3cbda-7fff-3b4c-e67b-937f2050a74d">15 Wall Balls (Athlete Choice)</span></p><p dir="ltr"><span id="docs-internal-guid-47a3cbda-7fff-3b4c-e67b-937f2050a74d">15 KB Sumo Deadlift (53/35)</span></p><p dir="ltr"><span id="docs-internal-guid-47a3cbda-7fff-3b4c-e67b-937f2050a74d">15 Box Jumps (20)</span></p><p dir="ltr"><span id="docs-internal-guid-47a3cbda-7fff-3b4c-e67b-937f2050a74d">15 Burpees</span></p><p dir="ltr"><span id="docs-internal-guid-47a3cbda-7fff-3b4c-e67b-937f2050a74d">15/12 Cal Row</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-47a3cbda-7fff-3b4c-e67b-937f2050a74d">*Partners will complete every other movement in order. Ex: P1 does 15 Wall Balls, P2 does 15 KB Sumo Deadlift, P1 does 15 Box Jumps, etc. P1 works while P2 rests.</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-47a3cbda-7fff-3b4c-e67b-937f2050a74d">(Score is Total Rounds + Reps)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-47a3cbda-7fff-3b4c-e67b-937f2050a74d">KG WB: (6/5)</span></p><p dir="ltr"><span id="docs-internal-guid-47a3cbda-7fff-3b4c-e67b-937f2050a74d">KG KB: (24/16)</span></p>

Finisher
Metcon
<p dir="ltr"><span id="docs-internal-guid-33350720-7fff-a8d6-4adc-8787d540854c">3 SETS</span></p><p dir="ltr"><span id="docs-internal-guid-33350720-7fff-a8d6-4adc-8787d540854c">15-20 Empty Barbell Reverse Curls</span></p><p dir="ltr"><span id="docs-internal-guid-33350720-7fff-a8d6-4adc-8787d540854c">15-20 Empty Barbell Skull Crushers</span></p><p dir="ltr"><span id="docs-internal-guid-33350720-7fff-a8d6-4adc-8787d540854c">1:00 Plate Sit-Ups (Light)</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-33350720-7fff-a8d6-4adc-8787d540854c">-Rest As Needed b/t Sets-</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-33350720-7fff-a8d6-4adc-8787d540854c">(No Measure)</span></p>