5/22/2017

CF Megalodon – CrossFit

Warm-up

2 RDS

15 JJ

15 Squat

15 MC

15 Jump Squat

15 Band Side Step

Mobility

Weightlifting

Back Squat (6 x 3 @ 75%)

E2MOM-12 (6 sets)

**3 sec down, 1 sec up, 1 sec between reps

Metcon

Metcon (Time)

3 RFT

Run 400

Bear Crawl

16 KB Snatch (35/26) RX+(53/44)

***wear vest for RX+**