8/29/2017

CF Megalodon – CrossFit

Warm-up

2 RDS

15 JJ

15 Squat

15 MC

15 Jump Squat

15 Band Side Step

Mobility

Weightlifting

Tall Jerk (3 x 4 )

EMOM (3 sets)

Split Drop (3 x 4 )

EMOM

Split Jerk (6 x 2 )

EMOM

Metcon

Metcon (AMRAP – Rounds and Reps)

6 RFT 20 min cap

10 Power Cleans

15 Wall Ball (20/14)

20 Box Jump Overs

PC rx(95/65) RX+(135/95) E(155/105) M(75/55)

BJ rx(24/20) RX+(30/24) E (Vest)