8/22/2017

CF Megalodon – CrossFit

Warm-up

3 RDS

10 KBS

10 Lunge each leg

10 Burpee

Mobility

Weightlifting

Tall Jerk (6 x 3 )

EMOM (6 sets)

work up in weight

Split Drop (6 x 3 )

EMOM (6 sets)

work up in weight

Clean and Jerk (10 x 1)

EMOM (10 sets)

work up in weight

Metcon

Metcon (AMRAP – Reps)

AMRAP 18

30-20-10-20-30

Thruster (75/55) Rx+(95/65) E(115/75) M(45/35)

Box Jump (24/20) Rx+(30/24) E(34/30) M(24/20 steps)