7/18/2017

CF Megalodon – CrossFit

Warm-up

Bear Crawl

Samson

20 Pass Through

10 Around the World

10 Reverse Pass Through

Mobility

Wrist

Upper

Weightlifting

Split Jerk footwork drills

Jerk Balance (3 x 4 )

work up in weight

Split Jerk (3 x 4 @ 40%)

Metcon

Imperator (Thunderdome 2017 Event 1) (AMRAP – Rounds and Reps)

AMRAP 4

3 Hang Clean (155/105)

2 S2OH

30 DU

Sprint half bldg

War Pup (Thunderdome 2017 Event 2) (Time)

3 RFT (9 min cap)

15 ft KB OH Lunge (53/35) (scaled 35/26)

10 KBS

15 ft KB OH Lunge

10 C2B Pull Ups (Scaled knee raises)

1 Rope Climb (scaled sprint back and forth)