7/01/2017

CF Megalodon – CrossFit

Metcon

partnered

30 seconds between wods

one partner works at a time

bar/kb do not have to be on ground for other partner to work

squats and jump rope reps both count toward total reps

Metcon (AMRAP – Reps)

AMRAP 3

3 Front Squat (75/55)

15 DU

6 Front Squat

15 DU

9 Front Squat

15 DU

**reps of squats keep going up by 3
30 sec break

Metcon (AMRAP – Reps)

AMRAP 3

3 Goblet Squat (53/35)

15 DU

6 Goblet Squat

15 DU

9 Goblet Squat

15 DU

**Squats keep going up by 3

Metcon

Metcon (AMRAP – Reps)

AMRAP 8

20 Partner Sit Ups

20 Cal Row (bike if not enough rowers)

20 Squats

20 Synch Burpees (chest touches ground at same time)