10/28/2016

CF Megalodon – CrossFit

Warm-up

2 rds

15 Jump Jack

15 Squat

15 MC

15 Jump Squat

15 Band Side Step

Skill

5 min to work on kipping swings

5 min to work on DU

Metcon

Oh My Legs! (AMRAP – Reps)

AMRAP 15

RX

30 Thruster (95/65)

30 Box Jump (24/20)

30 Jump Squat

100m Back Pedal

RX+

30 Sq. Clean Thruster (135/95)

30 Box Jump (30/24)

30 Alt. Pistol

100m Back Pedal