8/18/2017

CF Megalodon – CrossFit

Warm-up

AMRAP 7

7 Push Up

7 Sit Up

7 Squat

Mobility

Skill

EMOM 21 (7 RDS)

Min 1:00 20 DU + 5 Hang Clean and Jerk (95/65) RX+(135/95) E (155/105) M(85/55)

Min 2:00 12 KB Snatch + 6 KBS (53/35) RX+(70/44) E (80/53) M (35/18)

Min 3:00 6 T2B + 6 V-UP + 6 Tuck Up

Metcon

Metcon (AMRAP – Reps)

AMRAP 7

15 Hang Squat Clean (115/75) RX+(135/85) E (155/105)

30 DU

15 Hang Squat Clean