8/25/2017

CF Megalodon – CrossFit

Warm-up

2 RDS

Run 200

10 Wall Ball

10 Sit up

Mobility

Weightlifting

Paused Front Squat (6 x 2 @ 75%)

3 sec pause

Metcon

3 min break between burpees and clean max

Metcon (AMRAP – Rounds and Reps)

Death by Burpees
start with round 5

Clean (1 RM)

full squat

8 min to establish 1 RM

**don’t expect to hit a new PR but if it happens, yay!