8/23/2017

CF Megalodon – CrossFit

Warm-up

Bear Crawl

High Knees

Butt Kicks

Crab Walk

Duck Walk

Mobility

Tissue Smash

Chest

Lats

Glutes

Stretch wrists

Weightlifting

Clean Pull (3 x 4 @ 110% of 1RM Clean)

Metcon

Metcon (AMRAP – Rounds and Reps)

E3MOM-As long as possible (24 min cap)

Run 200

3 Hang Power Cleans (115/75) RX+(155/105) E(185/125) M(95/65)

9 KBS (53/35) RX+(70/44) E(80/53) M(35/26)

12 T2B (M knee raises)