CROSSFIT

CrossFit
Metcon
Metcon (AMRAP – Reps)
3:00 On
3:00 Off
3:00 On
___________________________
3 “Macho Man” Complexes (115/85)
3 “Macho Man” Complexes (135/95)
3 “Macho Man” Complexes (155/105)
3 “Macho Man” Complexes (185/125)
3 “Macho Man” Complexes (205/145)
Max “Macho Man” Complexes (225/155)

1 “Macho Man” Complex:
3 Power Cleans
3 Front Squats
3 Jerks

Metcon
Metcon (Time)
For Time:
30 Box Jumps (24/20)
30 PU
30 KBS (53/35)
30 Front Squats (115/85)
30 TTB
30 Push Press (115/85)
30 Deadlifts (115/85)
30 WB (20/15)
30 Burpees
100 Double-Unders
Home WOD
Metcon (Time)
For time:
30 box jumps
30 pushups
30 pullups
30 front squats
30 sit ups
30 s2o
30 deadlifts
30 burpees
30 jumping lunges

CROSSFIT

CrossFit  March 25, 2020

CrossFit
Metcon
Metcon (AMRAP – Reps)
3:00 On
3:00 Off
3:00 On
___________________________
3 “Macho Man” Complexes (115/85)
3 “Macho Man” Complexes (135/95)
3 “Macho Man” Complexes (155/105)
3 “Macho Man” Complexes (185/125)
3 “Macho Man” Complexes (205/145)
Max “Macho Man” Complexes (225/155)

1 “Macho Man” Complex:
3 Power Cleans
3 Front Squats
3 Jerks

Metcon
Metcon (Time)
For Time:
30 Box Jumps (24/20)
30 PU
30 KBS (53/35)
30 Front Squats (115/85)
30 TTB
30 Push Press (115/85)
30 Deadlifts (115/85)
30 WB (20/15)
30 Burpees
100 Double-Unders
Home WOD
Metcon (Time)
For time:
30 box jumps
30 pushups
30 pullups
30 front squats
30 sit ups
30 s2o
30 deadlifts
30 burpees
30 jumping lunges