2/3/2017

CF Megalodon – CrossFit

Warm-up

Run 200

Bear Crawl

Run 200

Tin Soldier

Run 200

High Knees

Run 200

Reverse Bear Crawl

Skill

Split jerk footwork

Split Jerk (8 x 2 )

Every 90 seconds on the minute-12

Metcon

Metcon (AMRAP – Reps)

AMRAP 18

50 Russian KBS (35/26) RX+(53/35)

50 Box Jump (24/20) RX+(30/24)

50 Cal bike or row

50 Hang Snatch (45/35) RX+(with axle bar 65/45)