2/27/2017

CF Megalodon – CrossFit

Warm-up

3 min jump rope

tin soldier

samson stretch

Mobility

3 minutes to stretch

Weightlifting

Clean and Jerk (work up to heavy single)

10 minutes

Front Squat (5 x 5 @ 70% of clean and jerk)

EMOM 5

Shoulder Press (5 x 5 @ 40-50% of clean and jerk)

(strict press)

EMOM 5

Metcon

Metcon (Time)

10 MIN TIME CAP!!!!

42-30-18-30-42 OH walking lunge (45/25) RX+(DB/KB 35/20)

21-15-9-15-21 Sit-ups (RX+ T2B)

10 MIN TIME CAP!!!