CrossFit Wreckage – CrossFit

Overhead Squat (2-2-2-2-2-2)

Macho Macho (Time)

30 sit ups

1 Macho Man Complex (155/105)

25 sit ups

3 Macho Man Complexes (135/95)

20 sit ups

5 Macho Man Complexes (115/75)

15 sit ups

7 Macho Man Complexes (95/65)

10 sit ups

9 Macho Man Complexes (75/55)

Rx+: GHDs, (185/125, 155/105, 135/95, 115/75, 95/65)

25 Min. Time Cap
1 Macho Man Complex – (3 Power Cleans, 3 Front Squats, 3 Jerks)

Stimulus: Start heavier on the barbell with less reps, then decrease load over time while reps increase…get active recovery with the sit ups.

Accessory Work (optional)

3 rounds for quality of:

10 strict pull-ups (use a band that you can do 10 unbroken each round if can’t do unbanded)

30-45 sec plank (on elbows)

Max time chin hold over bar (start with chin over bar and hold it as long as you can with pull-up grip)