5/23/2017

CF Megalodon – CrossFit

Warm-up

3 min jump rope

20 pvc pass

10 around the world

Mobility

Gymnastics

3×30 sec tuck hold

3×30 sec single leg hollow

3×30 sec hollow hold

**30 sec on 30 sec off**

Metcon

Clean Complex (Weight)

Find Heavy 3 Reps of the following complex:

Hang Squat Clean

Squat Clean

Front Squat
total of 9 movements without dropping the bar