2/13/2017

CF Megalodon – CrossFit

Warm-up

2 RDS

Run around the bldg

10 Wall Ball

10 Sit Up

then:

samson stretch

Weightlifting

Clean Pull (3 x 4 @110%)

EMOM 4

Hang Clean (3 x 4)

EMOM 4

work up in weight

Squat Clean (6 x 3)

EMOM 6

work up in weight

Metcon

CrossFit Baseline (Time)

Row 500

40 Squats

30 Sit Ups

20 Push Ups

10 Pull Ups

POST WOD

3 rds

20 sit up

20 v up

20 Russian twist