CrossFit Belleville – WOD

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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