8/1/2017

CF Megalodon – CrossFit

Warm-up

Run 400

Samson

Tin soldier

5 push ups

5 scapula push ups

Mobility

Gymnastics

10-15 min to work on kipping drills and movements

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8

4 Power Snatch (95/65) rx+(115/85)

4 OHS

30 DU (singles same)

POST WOD

3 rds

20 v-up

20 tuck-up

20 sec hollow hold