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12.4.2022 Crossfit 2

WARM UP

:30Sec ON / :20 OFF x 6:

- Machine

- Overhead Bar Hold

- Air Squat



STRENGTH: (15mins)

5 x 5

Push press


4 x 2

Split jerk



WOD: (cap17)

For Time

- 12 Cal Machine

* 4 Rounds of (“Macho Man “)

- 12 Cal Machine

* 3 Rounds of (“Macho Man”)

- 12 Cal Machine.

* 2 Rounds of (“Macho Man”)

- 12 Cal machine

* 1 Round of (“Mach man”)



* Macho Man is :

- 3 Power clean

- 3 Front squat

- 3 jerk



ACCESSORIES:

3 Set:

- 12 Bend over Rows

- 12 DB Floor press

- 12 back extension

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