10/25/2016

CF Megalodon – CrossFit

Warm-up

3 min double unders

then

10 leg swings each direction

10 scorpions

Skill

3 rds

5 pull ups

5 dips

Metcon

Metcon (AMRAP – Rounds)

EMOM 15

RX:

3 Push Up

6 Sit Up

9 Squat

RX+

5 Push Up

10 Sit Up

15 Squat

Weightlifting

Clean Pull (3 x 4 @ 110%)