MACHO TACO TUESDAY

CrossFit One World – OW Fit

11:00 AM 320-852-359
06:30 PM- 318-038-092
Password:
07:35 PM ROMWOD 158-550-181

3 Rounds

50 Jumping Jacks

10 Pass Throughs with rope or Arm Circles Forward/Back

20 Lateral Lunges

10 Shoulder Taps

6 Pike Push Ups

EMOM for 10 Minutes

10 Dumbbell Floor Press

5 ROUNDS x AMRAP 3 MINUTES

60 Double Unders or 120 Single Unders or 60 Lateral Hops over Dumbbell

20 Jumping Lunges

Max Rounds of DB “Macho Man”

(3 Power Cleans + 3 Front Squats + 3 Shoulder to Overhead

Rest 1 Minute Between Rounds

CrossFit – Fri, Jul 19

CrossFit One World – CrossFit Overhead Squat (12 Min E2MOM 6×4 4 Rep Overhead Squat @ 45% Increase Weight by 5 every set) “Carnal Wod” (Checkmark) For Time 20 min Time Cap 87 Cal Bike/Row 7 Pull Overs/BMU/14 CTB/PU/21RR 19 Alt DB Squat Snatch 50/35 37 Crossovers/60 DU/100 Singles 87ft HSW/Bear Crawl
CrossFit – Wed, Jul 17

CrossFit One World – CrossFit Front Squat (12 Min E2MOM 6×4 4 Rep Front Squat @ 65% Increase Weight by 5 every set) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 6 Power Cleans 12 Front Rack Reverse Lunges 200 Run Rx 135/95 Rx+ 155/115
CrossFit – Tue, Jul 16

CrossFit One World – CrossFit Push Press (12 Min E2MOM 6×4 4 Rep Push Press @ 65% Increase Weight by 5 every set) Metcon (Time) 4 Rounds for time 250m Row 10 Shoulder to Overhead 20 Overhead Sit up Rx 115/75 Plate 25/15 RX+ 135/95 Plate 45/25 18 Min CAP