8/9/2017

CF Megalodon – CrossFit

Warm-up

High Knees

Butt Kicks

Samson Stretch

Tin Soldier

20 Pass Through

10 Around the World

Mobility

Weightlifting

keep clock running for transition from deadlift to clean pull

Deadlift (5 x 5 @ 65%)

***USE HOOK GRIP***

EMOM-(5 sets)

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

EMOM (3 sets)

Metcon

Metcon (Time)

10 RFT (20 min cap)

10 DU

2 Hang power Clean (155/105) RX+(205/140)

10 Alt. KB/DB Snatch (53/35) RX+(70/53)

5 T2B