10/22/2018
CrossFit Megalodon – CrossFit
Warm-up
Run 400
tin soldiers
10 scorpions
10 cat/cows
Mobility
Weightlifting
Deadlift (1 x 3 @ 75%)
Deadlift (1 x 3 @ 80%)
Deadlift (1 x 2 @ 85%)
Deadlift (1 x 2 @ 90%+)
Metcon
Filthy Fifty (Time)
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
supermans for back extensions
females:
20″ box
35lb bar
14lb wb
