Bell House Fitness – CrossFit

Metcon (5 Rounds for reps)

5 Rounds x AMRAP 3:

60 Double Unders

20 Jumping Lunges

Max Rounds of Dumbbell “Macho Man” (50’s/35’s)

Rest 1 Minute Between Rounds

DEMO VIDEO: https://www.youtube.com/watch?time_continue=4&v=OoPoubDG1hY&feature=emb_title
Bellhouse Zoom Class @ 5:30pm!!! Link posted on our GroupMe @ 5:00

1 Round of Double Dumbbell “Macho Man”:

3 Power Cleans

3 Front Squats

3 Shoulder to Overhead

Single Dumbbell “Macho Man” (3 Reps Each Side)

WARMUP

3 Sets

30 Seconds Single Unders

30 Seconds Active Samson [Video](https://youtu.be/jGVMgxjPORo)

30 Seconds Slow Air Squats

Dumbbell Warmup

*Each Side With Light Weight:*

10 Deadlifts (Outside of Legs)

10 Hang Clean + Strict Press

10 Front Squats

10 Step Back Lunges