2/12/20

CrossFit Loyalty – CrossFit

Macho Beast Builder (AMRAP – Reps)

3:00 for Max Reps

3:00 Rest

3:00 for Max Reps

3 “Macho Man” Complexes (115/85) (Total 27 Reps)

3 “Macho Man” Complexes (135/95) (Total 54 Reps)

3 “Macho Man” Complexes (155/105) (Total 81 Reps)

3 “Macho Man” Complexes (185/125) (Total 108 Reps)

3 “Macho Man” Complexes (205/145) (Total 135 Reps)

Max “Macho Man” Complexes (225/155)

1 Round of “Macho Man”:

3 Power Cleans + 3 Front Squats + 3 Push Jerks

**Have 2 x 3:00 windows to accumulate max reps of the ladder below. Wherever you finish the first 3:00 at, you pick up for the second interval.**

Arm and Hammer (Time)

For Time: Buy-In: 15 Clusters (135/95)

Into…

3 Rounds:

21/15 Calorie Row

15 Chest to Bar Pull-ups

Into…

Cash-Out: 15 Clusters (135/95)

Midline Conditioning

3 Giant Sets:

7 Renegade Rows

Max Effort Ring L-Sit

Rest 2 Minutes Between Sets

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