CrossFit Belleville – WOD
WarmUp
3 sets
30 Seconds Single Unders
30 Seconds Active Samson
30 Seconds Slow Air Squats
Barbell Warm-up (No Measure)
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Shoulder Presses
5 Romanian Deadlifts
5 Front Squats
Weightlifting
Clean and Jerk (EMOM 12 )
Build or work on form
Metcon
Macho Taco (AMRAP – Rounds and Reps)
5 Rounds x AMRAP 3:
60 Double Unders
20 Jumping Lunges
Max Rounds “Macho Man”
Rest 1 Minute Between Rounds
* “Macho Man”:
3 Power Cleans
3 Front Squats
3 Push Jerks
* Record your total rounds + reps of “Macho Man”
* Your score is the lowest number of rounds + reps of the 5 sets