10/17/2018

CrossFit Megalodon – CrossFit

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Warm-up

20 Squats

20 Pass Throughs

20 OHS

Mobility

Gymnastics

3 x 10 lat pressdowns on the floor (mimic kipping)

3 x 10 kipping swings

work on knee raises/k2e/t2b

Accessory

3 x 8-10 pull up negatives

Metcon

Metcon (AMRAP – Rounds)

2 Min on 2 Min off (5RDS)

Bike Cal (12/7) RX+(15/10) E (20/15)

6 Box Jumps (24/20) RX+(30/24) E( 34/30)

12 KB Snatch (35/26) RX+(53/35) E(70/53)