6/9/2017

CF Megalodon – CrossFit

Warm-up

Empty Bar:

2 RDS

5 Rom Deadlift

5 Hang Power Clean

5 Front Squat

5 Strict Press

5 Push Press

5 Push Jerk

Mobility

Skill

Every 90 sec for 6 RDS:

5 Deadlift (115/85)

5 Hang Power Clean

5 Shoulder to OH

5 Box Jumps (24/20)

Metcon

Granite Games Qualifier 2016 workout 1 (AMRAP – Reps)

AMRAP 15

10 Squat Clean and Jerk (135/85)

15 Burpee Over Bar

8 Squat Clean and Jerk (185/115)

15 Burpee Over Bar

6 Squat Clean and Jerk (225/145)

15 Burpee Over Bar

4 Squat Clean and Jerk (275/175)

15 Burpee Over Bar

2 Squat Clean and Jerk (305/200)

15 Burpee Over Bar

Max Squat Clean and Jerk (315/205)