210120

CrossFit McComb – CrossFit

Warm-up (No Measure)

30 sec Easy Row

10 Box Step-ups

5 Barbell Good Mornings

5 Barbell Back Squats

30 sec Moderate Row

5 Box Jumps + Step Down (Low Box)

10 Barbell Elbow Rotations

5 Barbell Strict Press & Reach

30 sec Faster Row

5 Box Jumps + Step Down (Workout Box)

10 Barbell Romanian Deadlifts

5 Barbell Front Squats

Cho To-Go (3 Rounds for reps)

AMRAP 5:

40/30 Calorie Row

20 Box Jump Overs (24″/20″)

AMRAP “Macho Man” (135/95)

Rest 5 Minutes

AMRAP 5:

30/21 Calorie Row

15 Box Jump Overs (24″/20″)

AMRAP “Macho Man” (155/105)

Rest 5 Minutes

AMRAP 5:

20/15 Calorie Row

10 Box Jump Overs (24″/20″)

AMRAP “Macho Man” (185/135)

Score is reps of Macho Man each AMRAP

* 1 Round of “Macho Man” is:

* 3 Power Cleans

* 3 Front Squats

* 3 Push Jerks

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