CrossFit Fireground – Open Gym
Beast Builder Macho Man (AMRAP – Rounds and Reps)
AMRAPx3
Rest 3 Min
AMRAPx3
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
3 Macho Man Complexes 225/155
1 Macho Man
3 Power Cleans
3 Front Squats
3 Jerks
Stimulus
*The format of this piece is :3 Min on 3 min off- 3 Min on
*You’ll work as far as you can in the first 3 min, noting where you left off.
*After the rest period, you’ll pich up exactly where you left off and see how far you can get in the final 3 min of work.
*Feb 5th was the last time doing Macho Man.
Dirty 30 CompTrain Style (Time)
For Time
30 Box Jumps 24/20
30 C2B
30 KBS 1.5/1
30 Front Squats 115/85
30 T2B
30 Push Press 115/85
30 Deadlifts 115/85
30 Wallballs 20/14 @10′
30 Burpees
100 II Unders
