4/1/20
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.**
Dirty 30 (Time)
30 min CAP
30 Box Jumps (24/20″)
30 C2B Pull-ups
30 KB Swings (24/16 kg)
30 Front Squats (115/80#)
30 Toes-to-Bar
30 Push Press (115/80#)
30 Deadlifts (115/80#)
30 Wallballs (20/14#)
30 Burpees
30 Double-unders
Home WOD
Metcon (AMRAP – Reps)
Equipment WOD
AMRAP 15:
20 Single Arm Dumbbell Snatches
40 Double-Unders
20 Burpees
40 Double-Unders
____________________________
No Equipment WOD
AMRAP 15:
20 “Odd-Object” Ground-to-Overhead
20 Lateral Hops over “Odd-Object”
20 Burpees
20 Lateral Hops over “Odd-Object”