Grunt Work

CrossFit Fireground – CrossFit

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Warm-up

Warm-up (No Measure)

Laying Front Rack Stretch 1 Min

Couch Stretch 1 Min each side

Childs Pose 1 Min

2 Min easy bike

5 Ring Rows

10 Slow Air Squats

20 sec Plank (each Side

1 Min Moderate Bike

5 Ring Rows

10 Slow Air Squats

20 Sec Plank

1 Min Fast Bike

Primer for Macho Man

Weightlifting

Metcon (AMRAP – Rounds and Reps)

AMRAPx3

Rest 3 Min

AMRAPx3

Start 2nd AMRAP where you left off.

3 Macho Man complexe 115/85

3 Macho Man complexe 135/95

3 Macho Man Complexe 155/105

3 Macho Man Complexe 185/125

3 Macho Man Complexe 205/145

Max Macho Man Complexe 225/155
1 Macho Man

3 Power Cleans

3 Front Squats

3 Push Jerks

*When you finish 3 Rounds in each weight you will add weight to your bar.

*Continue until time is done, rest 3 min and start where you left off.

*3 complexe is a round.

*We will score rounds and reps

Metcon

Arn & Hammer (Time)

For Time

Buy in

15 Clusters 95/65

3 Rounds

21/15 Cal Row

15 Pull-Ups

Buy Out

15 Clusters 95/65

RX+

For Time

Buy in

15 Clusters 135/95

3 Rounds

21/15 Cal Bike

15 C2B

Buy Out

15 Clusters 135/95

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