Crossfit NWA – CrossFit

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Warm-up

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Extended Warm Up/Teaching

Metcon (AMRAP – Rounds and Reps)

AMRAPx22

Buy In

Row 1000/800m or run 800m or C2 Bike 1600m, or Assault Bike 60/42 Cal

10 Lateral Burpees + 1 Round of Macho Man (19 reps)

9 Lateral Burpees + 2 Rounds of Macho Man (27 reps)

8 Lateral Burpees + 3 Rounds of Macho Man (35 reps )

7 Lateral Burpees + 4 Rounds of Macho Man (43 reps)

6 Lateral Burpees + 5 Rounds of Macho Man (51 reps)

5 Lateral Burpees + 6 Rounds of Macho Man (59 reps)

4 Lateral Burpees + 7 Rounds of Macho Man ( 67 reps)

3 Lateral Burpees + 8 Rounds of Macho Man ( 75 reps)

**etc until time expires. If you complete 1 lateral burpee + 10 rnds of MM finish remaining time with max rounds of MM. Score would be 10 rnds + however many reps of MM completed

Macho Man

3 Power Cleans 135/95 (115/85, 95/65)

3 Front Squats 135/95 (115/85, 95/65)

3 Push Jerks 135/95 (115/85, 95/65)

RX+

155/105
Subs

Reduce distance

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