9/14/2016

CF Megalodon – CrossFit

Warm-up

Run 100

Bear Crawl

Run 100

Duck Walk

Run 100

Crab Walk

Run 100

Samson Stretch

Skill

Support Complex

3 rds

30 Sec Ring Support

30 Sec HS Hold

30 Sec L-Sit

Metcon

Metcon (Time)

For Time

30 Wall Ball (20/14) RX+ (30/24)

10 Burpee

30 BO Row (75/45) RX+(115/85)

10 Burpee

30 SDHP

10 Burpee

30 Front Squat

10 Burpee

30 Hang to OH

10 Burpee