CrossFit Loyalty – CrossFit
Macho Mile (Time)
4 Rounds
400m Run
3 Rounds of “Macho Man” (135/95)
Home Wod
Metcon (No Measure)
On the 5:00 x 2 Rounds:
21 Over-and-Back Dumbbell Hops
12 Dumbbell Thrusters (50’s/35’s)
21 Over-and-Back Dumbbell Hops
9 Dumbbell Clean and Jerks (50’s/35’s)
21 Over-and-Back Dumbbell Hops
6 Devils Press (50’s/35’s)
On the 5:00 x 2 Rounds:
21 Over-and-Back Dumbbell Hops
6 Devils Press (50’s/35’s)
21 Over-and-Back Dumbbell Hops
9 Dumbbell Clean and Jerks (50’s/35’s)
21 Over-and-Back Dumbbell Hops
12 Dumbbell Thrusters (50’s/35’s)
Body Armor
Alternating Double Tabata x 4 Rounds:
A) 40 Seconds Flutter Kicks, 20 Seconds Rest
B) 40 Seconds Hollow Rocks, 20 Seconds Rest
