Wednesday, April 19th

Open workout 17.6 – CrossFit

Taco Tuesday Macro Style – Flex Fuel

Performance is in red, Competition is in blue, Links are in green

A) 15 minute AMRAP
1 Man Maker
10 Double unders
7/5 Assault calories
(rest 30-seconds)
2 Man Makers
20 Double unders
7/5 Assault calories
(rest 30-seconds)
3 Man Makers
30 Double unders
7/5 Assault calories
(rest 30-seconds)
Etc..adding 1 Man Maker and 10 double unders per round.

B) 3 sets of:
5 Deadlifts 
rest 30 seconds 
Lateral Step Up x 5 reps each leg
rest 60 seconds 

Warm up to a tough set of 5 on the Deadlift. Step to a box or stack mats as needed. Load with a dumbbell to make the step up more challenging. 

C) 3 sets of:
Single-Arm Dumbbell Shoulder Press x 6-8 reps each arm
Rest 45 seconds
Hanging Leg Raise  x 8-10 reps
Rest 45 seconds

A) 15 minute AMRAP
1 Squat clean @75%
10 Double unders
10 Row calories
(rest 30-seconds)
2 Squat cleans
20 Double unders
10 Row calories
(rest 30-seconds)
3 Squat cleans
30 Double unders
10 Row calories
(rest 30-seconds)
Etc..adding 1 clean and 10 double unders per round.

B) 3 Rounds
5 Deadlifts @87.5%
10 Pistols (5/leg)
*7 minute time cap

(Scale the pistols with a band, from a bench or with cossack squats)

C) For Time
35 Kipping Hanstand Pushups
*7 minute time cap
(Pace these from the beginning and see how far you can get. 1-2 abmats is ok for scaling)

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531