11/16/2016

CF Megalodon – CrossFit

Warm-up

2 Rds

15 JJ

15Squat

15 MC

15 Jump Squat

15 Band Side Step

then:

10 leg swings

10 scorpions

Weightlifting

Deadlift (4 x 10 Deadlift @ 55% )

tap and go only

Reverse Hypers (4 x 10)

Metcon

Metcon (Weight)

Find Heavy 3 for the complex:

Hang Squat Clean

Squat Clean

Front Squat
all 3 movements 3 times