6/19/2017

CF Megalodon – CrossFit

Warm-up

2 RDS

15 Jump Jack

15 Squat

15 MC

15 Jump Squat

15 Band Side Steps

Mobility

Weightlifting

Deadlift (8 @ 60%)

Deadlift (6 @ 70%)

Deadlift (4 @ 80%)

Deadlift (2 @ 85-90%)

Deadlift (2 @ 90-95%)

Metcon

CrossFit Games Open 17.2 (AMRAP – Reps)

12 Minute AMRAP

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then 2 rounds of:

50-ft. weighted walking lunge

16 bar muscle-ups

8 power cleans

M: 50-lb. dumbbells

F: 35-lb. dumbbells

* alternating between toes-to-bars and bar muscle-ups every 2 rounds
C2B Pull Ups for Bar MU