April 3, 2019

By Alpha Athletics Crossfit 412 | April 2, 2019

Warm Up:Rack/Overhead Prep PA Clean Warmup x 23rds6 Front Squat (Build to working weight) 3 Clean and Jerk 100m Jog Partner WOD: “Macho Mans”4 Rounds300m Run10 Rounds Macho Man (135/95)*Macho Man – 3 Power Cleans, 3 Front Squats, 3 Jerks**Partners run together and alternate rounds of Macho Man

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April 2, 2019

By Alpha Athletics Crossfit 412 | April 1, 2019

CrossFit Warm Up:Ankle Circuit8min WAMRAP 25 Double Unders / Practice:30 N2W HS Hold 10 Scap Progression 10/10 MB2T Strength: 15 Minute Clock Complete the Following:4 x 8 Pull-ups (Strict)4 x 8 HSPU (Strict, Nose to Wall) WOD:10 Minute Alternating EMOMMin 1:Max Rep T2B (Unbroken) into Max Rep Double UndersMin 2: Rest BodyFit 308 Warm Up:Ankle…

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