2/28/2017

CF Megalodon – CrossFit

Warm-up

Run 400

10 Leg Swings

10 Scorpions

then:

3 RDS

10 Bicep Curls

10 Triceps Extensions

Weightlifting

100 Leg Curls-banded

Reverse Hypers (4 x 10)

Metcon

with a running clock:

10 min to accumulate as many pull ups and kbs as possible

then:

5 min to find 1 rm snatch grip deadlift

Metcon (Time)

AMRAP 10

10 Pull ups (RX+ C2B)

15 KBS (53/35) RX+(70/53)

Snatch Grip Deadlift (1 rep)

5 min to find 1 rm max