On the second day of CrossFit my coaches sent to me:

'WITTMAN'

 

'MACHO MAN' Crazyness

AMRAP3min MACHO MAN
REST 3min
AMRAP3min MACHO MAN
REST 3min
AMRAP3min MACHO MAN
REST 3min
AMRAP3min MACHO MAN
REST 3min
 

1 round of MACHO MAN:
3 Power Cleans 60/40kg
3 Front Squats 60/40kg
3 Jerks 60/40kg

Notes from the coaches:

This is a hard workout. If you are confident with the movements give it a go however be sensible with the weight - this is a barbell conditioning workout and we want you to last for as long as possible.

Scales: you can use any weight you feel comfortable with. If you decide to go barbell only put on some wooden plates so you can do a proper power clean.

If you don't fully master the power clean you can scale it to hang power or even muscle clean - your coaches are able to advise you. Scale for Jerk is any STOH.

Lastly if you are a newbie to ChalkBox we provide you with the following scales:

3 Double KB Dead lifts

3 KB Front Rack Squats

3 Double KB Push Press

or 

3 Med Ball Dead Lifts

3 Med Ball Front Squats

3 Med Ball STOH