Macho Man Monday

25
Nov

Macho Man Monday

CrossFit Dunwoody – CrossFit

Macho Man Complex (1-1-1-1)

Build to Heavy Complex:

3 Cleans

3 Front Squats

3 Push Jerks
**You have 4 HEAVY work sets. Rest a full 3 minutes between sets. Increase weight each set if you can.

Ultimate Maniacs (AMRAP – Rounds and Reps)

15 minute AMRAP w/ Partner (L3)

3 Rounds of Macho Man (135/95)

15 T2B

*10 Synchronized Burpees after every full round.

**A full round = both Partners do 3 rounds of MM Complex and 15 T2B. Split up the work however you see fit; both partners CAN WORK AT THE SAME TIME.

15 minute AMRAP w/ Partner (L2)

3 Rounds of Macho Man (95/65)

20 Kipping K2E

*10 Synchronized Burpees after every full round.

15 minute AMRAP w/ Partner (L1)

3 Rounds of Macho Man (choose weight)

25 Hanging Knee Raises or Lying Toe Touches

*10 Synchronized Burpees after every full round.