(520) 888-0317 info@crossfitnow.com

CrossFit Now – CrossFit

View Public Whiteboard

WOD

“Cho To-Go” (3 Rounds for reps)

“Cho To-Go”

AMRAP 5:

40/30 Calorie Row

20 Box Jump Overs

AMRAP “Macho Man”

Rest 5 Minutes

AMRAP 5:

30/21 Calorie Row

15 Box Jump Overs

AMRAP “Macho Man”

Rest 5 Minutes

AMRAP 5:

20/15 Calorie Row

10 Box Jump Overs

AMRAP “Macho Man”

1 Round of “Macho Man” is:

3 Power Cleans

3 Front Squats

3 Push Jerks

Subs

Bike 30/21, 21/15, 15/12

Run 400m, 300m, 200m

RX+

M- 135/155/185 F- 95/105/135, 24/20″

RX

M- 95/135/185 F-75/95/105#, 24/20″

50-59

M- 75/95/135# F-65/75/95#, 20/16″

60+

M- 55/75/95#. F-45/65/75#, Step Ups

Basics

30/21/15 Row, Step Ups, No more than 3 Rnds of MM each AMRAP
DESCRIPTION

These high intensity intervals start with a buy-in of row calories and box jump overs

After completing the listed work at the first two stations, you’ll complete as many rounds and reps of “Macho Man” with the time remaining

Enter total reps on the of Macho Mann only as your score for each round

As the weight increases, we’ll have more time at the barbell, as the row and jumps decrease

With rest built in today, the goal is to move with urgency through these 5-minute windows

The goal is to get everyone to the barbell, so cap the row and box jump overs at the below times for each round:

1st Round: 4 Minutes

2nd Round: 3 Minutes

3rd Round: 2 Minutes

MACHO MAN

1 Round of “Macho Man” is:

3 Power Cleans

3 Front Squats

3 Push Jerks

Choose weights that allow for:

1st Round: 3 Unbroken Rounds When Fresh (Light-Moderate)

2nd Round: 2 Unbroken Rounds When Fresh (Moderate)

3rd Round: 1 Unbroken Round When Fresh (Moderate-Heavy)

BOX JUMP OVERS

You do not have to stand to full extension on top of the box

AFTER PARTY

BODY ARMOR WSU DBPB SPU (Time)

Body Armor

3 Giant Sets:

25 Weighted Sit-ups

10 Dumbbell Bench Presses

Max Unbroken Strict Pull-ups

RX+- 50/35 DB

RX- 35/20#

M1- 20/15#

M2- 15/10#