10/4/2016

CF Megalodon – CrossFit

Warm-up

Run 400

Tin Soldier

High Knees

Butt Kicks

10 Leg Swings

10 Scorpions

Support Complex

3 RDS

30 sec Ring Support

30 sec HS Hold

30 sec L-Sit

Metcon

Metcon (Time)

21-15-9

Deadlift (155/105) RX+(225/155)

Push Ups RX+(Ring Dips)

POST WOD

3 RDS

20 Sit Ups

20 V Ups

20 Russian Twist (20/14)