1/30/2017

CF Megalodon – CrossFit

Warm-up

2 RDS

Run around bldg

10 Wall Ball

10 Lunge each leg

Mobility

Skill

footwork drills

Weightlifting

Split Jerk (9 x 3 )

work up no higher than (95/65)

Metcon

3 min between wods

Metcon (AMRAP – Rounds and Reps)

AMRAP 5

20 Sit Up RX+(T2B)

25 DU

Metcon (Weight)

5:00 work up to heavy 3 rep Push Press
without dropping bar between reps

100 DU (Time)

100 DU for time