6/16/2017

CF Megalodon – CrossFit

Warm-up

3 min jump rope

then:

2 RDS empty bar

5 Rom DL

5 Hang Clean

5 Front Squat

5 Strict Press

5 Push Press

Mobility

Accessory

50 Leg Curls each side

Metcon

Descending/Descending DT (Time)

24 Deadlift (155/105) RX+(205/145)

18 Hang Power Clean

12 S2OH

21 Deadlift (135/95) RX+(155/105)

15 Hang Power Clean

9 S2OH

18 Deadlift (115/85) RX+(135/95)

12 Hang Power Clean

6 S2OH

15 Deadlift (95/65) RX+(115/85)

9 Hang Power Clean

3 S2OH