CrossFit WOD, April 11, 2019

0411

Strength
Paused Front Squat (Weight)
Every 90 sec complete

1 Front Squat (Pause 3 sec) + 1 Front Squat

Conditioning
Metcon (AMRAP – Reps)
Push your Macho Man LADDER

As many reps as posible in 12 min of:

10/7 Push Up
1 Macho Man
10/7 Push Ups
2 Macho Man
10/7 Push Ups
3 Macho Man

Macho Man is:
3 Power Cleans
3 Front Squats
3 Push Jerks

weight: 155/105

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