26.2 CrossFit – CrossFit
“It takes as much energy to wish, as it does to plan.” – Eleanor Roosevelt
Warm-up
Warm-up (No Measure)
## 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
Metcon
Macho Taco (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
1 Round of Double Dumbbell “Macho Man”:
3 Power Cleans
3 Front Squats
3 Shoulder to Overhead
Choose a set of weights that you are capable of completing 4+ rounds of this complex unbroken when fresh
Only one head of the dumbbell has to touch the ground in the bottom of the power clean
You can get the weights overhead however you’d like for the shoulder to overhead (push press or push jerk)
