10/21/2016
CF Megalodon – CrossFit
Warm-up
3 RDS
10 KBS
10 Rev. Lunge
10 Burpee
Accessory
100 band upright rows
Deadlift + Hang Power Clean + Push Jerk (5 x 5 @ 50% of 1 RM Clean and Jerk)
Metcon
Gwen (Weight)
Clean & Jerk 15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets