4/7/2017

CF Megalodon – CrossFit

Warm-up

2 RDS

15 JJ

15 Squat

15 MC

15 Jump Squat

then:

20 PVC Pass through

10 Around the World

Get Ready

10 minutes to warm up for deadlift/hang clean/shoulder to overhead

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

Scaled DT (Time)

5 RDS

12 Deadlift (135/85)

9 Hang Power Clean

6 Push Jerk

POST WOD

3 RDS

20 Sit Up

20 V Up

20 Russian Twist