180728

“Barbed Wire”

4 Rounds:
400 Meter Run
20 Pull-ups
30 Push-ups
40 AbMat Sit-Ups
50 Air Squats

Performing a variation of the CrossFit Benchmark “Barbara” today, adding a run and removing one round and the rest between rounds. With this being a longer workout, we want to ensure that we are athletes are completing the appropriate volume. Bringing down the total number of rounds to 3 or reducing the reps are options to tailor this workout to specific individuals. If unable to run, complete a 500/400 meter row. Just a few of the many other options listed below:

3 Rounds: 
400 Meter Run
20 Pull-ups
30 Push-ups
40 AbMat Sit-Ups
50 Air Squats

-or-

4 Rounds: 
400 Meter Run
10 Pull-ups
20 Push-ups
30 AbMat Sit-Ups
40 Air Squats

180727

Power Clean + Front Squat + Push Jerk

Build to a Heavy Complex 

“Wise Men”

AMRAP 3:
Macho Man (135/95)

Rest 3 Minutes

AMRAP 3: 
Macho Man (155/105)

Rest 3 Minutes

AMRAP 3: 
Macho Man (185/135)

1 Macho Man Complex:
3 Power Cleans, 3 Front Squats, 3 Push Jerks