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January 17, 2021
Double-Edged
January 18, 2021

CrossFit Rome – CrossFit Masters

Metcon (3 Rounds for reps)

AMRAP 5:

20 Calorie Row

20 Box Step or Jump Overs

AMRAP “Macho Man”

Rest 5 Minutes

AMRAP 5:

15 Calorie Row

15 Box Step Jump Overs

AMRAP “Macho Man”

Rest 5 Minutes

AMRAP 5:

10 Calorie Row

10 Box Jump Overs

AMRAP “Macho Man”
## DESCRIPTION

* These high intensity intervals start with a buy-in of row calories and box step or jump overs

* After completing the listed work at the first two stations, you’ll complete as many rounds and reps of “Macho Man” with the time remaining

* Enter total reps on the barbell or dumbbells as your score for each round

* As the weight increases, we’ll have more time at the barbell or dumbbells, as the row and steps or jumps decrease

* With rest built in today, the goal is to move with urgency through these 5-minute windows

* The goal is to get everyone to the barbell or dumbbells, so cap the row and box jump overs at the below times for each round:

* **1st Round:** 4 Minutes

* **2nd Round:** 3 Minutes

* **3rd Round:** 2 Minutes

## MACHO MAN

* 1 Round of “Macho Man” is:

* 3 Power Cleans

* 3 Front Squats

* 3 Push Jerks

* Choose weights that allow for:

* **1st Round:** 3 Unbroken Rounds When Fresh (Light-Moderate)

* **2nd Round:** 2 Unbroken Rounds When Fresh (Moderate)

* **3rd Round:** 1 Unbroken Round When Fresh (Moderate-Heavy)

## BOX STEP OR JUMP OVERS

* You do not have to stand to full extension on top of the box

* We recommend stepping or jumping down instead of rebounding