5/8/21

CrossFit Loyalty – CrossFit

Box Squat

* Set height to just below parallel.

* 1s full stop at bottom
On the Minute x 10:

2 Box Squats

Front Rack Lunge

Athlete’s Choice (choose one):

A) Same distance as last week. Increase weight.

B) Same weight as last week, extend distance.

A) On the 3:00 x 3 Sets:

50′ Double Dumbbell Walking Lunge

*Dumbbells must be in proper rack position (hands on handles).

B) On the 3:00 x 3 Sets:

75′ Double Dumbbell Walking Lunge

*Dumbbells must be in proper rack position (hands on handles).

Metcon (Time)

For Time (25 Min Time Cap):

1,000/800m Row

30 Bar Muscle-Ups

10 Rounds of “Macho Man” (155/105)

1 Round of “Macho Man”:

3 Power Cleans

3 Front Squats

3 Push Jerks

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