5/4/2018

CrossFit Megalodon – CrossFit

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Warm-up

3 RDS

10 KBS

10 Lunge

10 Burpee

Mobility

Weightlifting

Warm up for:

Deadlift

Hang Power Clean-(clean pull, clean high pull)

Jerk- (strict presses, push presses, and jerks)

Metcon

Karen Jerks It (Time)

25 MIN CAP

10 RFT

5 Deadlift (135/85) RX+(155/105) E(185/125) M(95/65)

3 Hang Power Clean

1 Jerk

15 Wall Ball (20/14) RX+/E (30/20)

Skill

This is the perfect time to take 5 minutes to work on a skill: DU, Pull ups, HS Walks…..