2/21/2017

CF Megalodon – CrossFit

Warm-up

3 RDS

10 Cal Bike

10 Push Up

10 Sit Up

Weightlifting

EMOM-6

Front Squat (3 @ 65%)

Front Squat (3 @ 70%)

Front Squat (3 @ 75%)

Front Squat (2 @ 80%)

Front Squat (2 @ 85%)

Front Squat (1 @ 90%)

Weightlifting

Every 90 seconds

Front Squat (1 @ 90%)

Front Squat (1 @ 90-95%)

Front Squat (1 @ 95+)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 7

3-6-9-12-15

Hang Power Snatch (75/45) RX+(95/65)

Knee to Elbow

Metcon (AMRAP – Rounds and Reps)

AMRAP 7

8 Russian KBS (53/44) RX+(70/53)

20 DU