Cho To-Go

26.2 CrossFit – CrossFit

**“I attribute my success to this – I never gave, or took, any excuse.” – Florence Nightingale**

Warm-up

3 Minutes of Cardio (No Measure)

Bike, run 400M, jump rope, crossfit warm up……

Warm-up (No Measure)

Easy Row

Box Step-ups

Barbell Good Mornings

Barbell Back Squats

Moderate Row

Box Jumps + Step Down (Low Box)

Barbell Elbow Rotations

Barbell Strict Press & Reach

Faster Row

Box Jumps + Step Down (Workout Box)

Barbell Romanian Deadlifts

Barbell Front Squats

Metcon

Cho To GO (3 Rounds for reps)

AMRAP 5:

40/30 Calorie Row

20 Box Jump Overs (24″/20″)

AMRAP “Macho Man” (135/95)

Rest 5 Minutes

AMRAP 5:

30/21 Calorie Row

15 Box Jump Overs (24″/20″)

AMRAP “Macho Man” (155/105)

Rest 5 Minutes

AMRAP 5:

20/15 Calorie Row

10 Box Jump Overs (24″/20″)

AMRAP “Macho Man” (185/135)
* 1 Round of “Macho Man” is 1 Rep

* 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)

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