CrossFit Empire South – CrossFit
“Do or do not, there is no try.” -Yoda
Metcon (AMRAP – Rounds and Reps)
“Macho Taco”
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
Record your total rounds + reps of “Macho Man”
Your score is the lowest number of rounds + reps of the 5 sets
1 Round of Double Dumbbell “Macho Man”:
3 Power Cleans
3 Front Squats
3 Shoulder to Overhead
Barbell Complex
E2:00 x 3 Sets
Find a heavy complex of “2” rounds of Macho Man
*Do Not Let Go Of The Barbell Until Both Rounds Are Completed
“Macho Man”
3 Power Cleans, 3 Front Squats, 3 Shoulder to Overhead is 1 Rounds
CrossFit Empire South 