02.12.20 Workout of the Day

CrossFit
1.Macho Man Beast Builder
Complete 1 Round of “Macho Man” every minute for 12 minutes, ascending in weight after every 4 rounds.
Min 0-4 1 round “Macho Man" (135/95)
Min 4-8 1 round Macho Man" (155/105)
Min 8-12 1 round “Macho Man” (185/125)
-Please partner up and share a bar-

1 Round of "Macho Man":
3 Power Cleans + 3 Front Squats + 3 Push Jerks

2. Conditioning
"Arm and Hammer"
For Time: Buy-In: 15 Clusters (135/95)
Into...
3 Rounds:
400 m run
15 Chest to Bar Pull-ups
Into...
Cash-Out: 15 Clusters (135/95)

ICT
1.Conditioning
Team of 2, 30 min partner Leapfrog AMRAP
10/8 calorie row
10 BJ (24/20)
150 m sprint

2. Ski/Bike/Row Conditioning

1.3 Rounds: 25/18 Calorie Row/ski/bike
-After every round accumulate a 1 minute prone plank-