8/30/2017

CF Megalodon – CrossFit

Warm-up

3 RDS

10 KBS

10 Lunge each leg

10 Push Up

Mobility

Weightlifting

Deadlift E2MOM

Deadlift (8 @ 55%)

Deadlift (6 @ 65%)

Deadlift (4 @ 75%)

Deadlift (2 @ 85%)

Deadlift (1 @ 90-95%)

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

Metcon

Metcon (Time)

4 RFT (25 MIN Cap)

Run 400

12 ALT. KB Snatch

20 ALT. Jumping Lunges

Snatch RX(35/26) RX+(53/35) E(70/53) M(35/18)

Lunges RX+ (Pistols) E(Hold KB/DB Pistols 35/26) M(Walking Lunges)