8/30/2016
CF Megalodon – Competition Class
Warm-up
30 Squats
20 Pass through
30 OHS
Skill
L-Sit (1 @ 30 seconds)
Shoulder Taps (1 set of 10 in rings)
Clean and Jerk (7 x 1)
Clean Pull (3 x 4 @ 105%)
Metcon
Metcon (AMRAP – Reps)
Tabata Wall Balls
Metcon (AMRAP – Reps)
Tabata Sit Ups
Metcon (AMRAP – Reps)
Tabata Push Press (95/65)
Metcon (AMRAP – Reps)
Tabata Pull Ups
