3/21/2017

CF Megalodon – CrossFit

Warm-up

3 RDS

10 KBS

10 Lunge

10 Burpee

Skill

Jerk footwork

Weightlifting

Jerk Balance (3 x 4 )

working up in weight

Metcon

WOD is 3 parts consisting of ascending weight and height and descending reps.

Metcon (Time)

21-15-9

KBS (53/35)

Box Jump (24/20)

15-12-9

KBS (70/44)

Box Jump (30/24)

12-9-6

KBS (80/53)

Box Jump (34/30)