12/02/2016

CF Megalodon – CrossFit

Warm-up

Thunderstruck

Weightlifting

go over movements with empty bar

look for full arm extension (jerk)

loosen up

Metcon

Macho Man (AMRAP – Rounds and Reps)

EMOM:as long as possible

3 Power Clean (135/95) RX+(185/135)

3 Front Squat

3 Jerk

POST WOD

support anyone still going

goals:

50 sit ups

tissue smashing