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