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”

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