11/21/2018

CrossFit Megalodon – CrossFit

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Warm-up

2 RDS

15 JJ

15 Squat

15 MC

15 Jump squat

2 RDS

10 Front Raise

10 Lateral Raise

10 Rear Flye

10 Chix Wing

Mobility

Weightlifting

Shoulder Press (2 x 6 @ 60%)

Push Press (2 x 6 @ 75% of 1 RM strict press)

Skill

jerk footwork

Weightlifting

every 90 seconds

Split Jerk (8 x 1)

Metcon

Metcon (Weight)

3-3-3-3-3-3

Hang Clean and Jerk