12/16/2016

CF Megalodon – CrossFit

Warm-up

2 RDS

15 Jump Jack

15 Squat

15 MC

15 Jump Squat

15 Band Side Step

then:

10 Scorpion

Weightlifting

Start with 10 empty bar good morning

Deadlift

If 40% is greater than 115 then 8×1 banded

If 40% is less than 115 then 8×2

Metcon

Metcon (Time)

21-15-9-15-21

Box Jump (24/20) RX+(34/28)

Sit Up RX+(T2B)

Push Up RX+(HSPU)