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