9/25/2017

CF Megalodon – CrossFit

Warm-up

Run 400

10 Scorpion

10 Leg swings all directions

Mobility

Lower body focus

Weightlifting

Deadlift (8 @ 50%)

Deadlift (6 @ 60%)

Deadlift (4 @ 70%)

Deadlift (2 @ 80%)

Deadlift (1 @ 90-95%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

Run 200

3 Hang Squat Clean

Single Arm Lunges length of gym

6 T2B

Single Arm Lunges Length of gym

Cleans (135/95) RX+(155/105) E(205/155)

KB (53/35) RX+(60/44) E(70/53)