8/2/2017

CF Megalodon – CrossFit

Warm-up

3 RDS

10 KBS

10 Lunge each leg

10 Burpee

Mobility

Weightlifting

Clean Pull (3 x 4 @ 110%)

E2MOM ( 3 sets)

Clean high pull (3 x 2)

E2MOM E2MOM (3 sets)

work up in weight

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups