CrossFit – Fri, Nov 18

CrossFit Megalodon – CrossFit

Warm-up

3 RDS

10/7 Cal Row

5-10 Band Resisted Push Ups

10 Bird Dogs

10 Jump Squats

Mobility

Front Rack

Pec Stretch

Twisted Cross

Childs Pose

Downward Dog

Weightlifting

Inclined Bench Press (8 x 3 @ 60%)

plus bands

Metcon

Joseva (Time)

15-12-9
Bench Press (bodyweight)
Deadlift
Power Clean

Dedicated to Joseva Vatubua, 24 years old, of Argyll and Sutherland Highlanders, UK, who died in an explosion in Afghanistan on January 1, 2011.