30949 Jay Dr.
Spanish Fort, AL 36527
Charlie: 251-895-8288


October 15, 2015

CrossFit Spanish Fort – CrossFit

“When you’ve got something to prove, there’s nothing greater than a challenge.”

Macho Man (AMRAP – Rounds and Reps)

EMOM for as long as possible:

3 Power Cleans

3 Front Squats

3 Jerks


If you complete 15 rounds, add one rep to each movement for each additional minute.

For example minute 16 would be 4 Power Cleans+ 4 Front Squats + 4 Jerks.

Minute 17 would be 5 of each, and minute 18 would be 6 of each.

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