9/13/2017

CF Megalodon – CrossFit

Warm-up

2 RDS

Run 200

10 Wall Ball

10 Sit Up

Gymnastics

HSPU Progression

3 x 4-10 Pike Push Up

3 x 4-10 Hindu Push Up

3 x 30 sec Headstand

3 x 30 sec Handstand facing wall

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

Scaled DT (Time)

5 RDS

12 Deadlift (135/85)

9 Hang Power Clean

6 Push Jerk