9/16/2016

CF Megalodon – CrossFit

Warm-up

2 rds

15 JJ

15 squat

15 Mc

15 jump squat

15 band side step

Weightlifting

Shoulder Press (1rm)

15 min work up to 1 rm strict press

Metcon

Metcon (Time)

2 RFT

Sprint 100

16 Box Jumps (24/20) rx+(30/24)

Run 800

16 Russian KBS (53/35) rx+(70/53)

Sprint 100

16 OH lunges (45/25) rx+(pistols)

*lunges and pistols 8 per leg

***rx+ option with 20/14 vest (whole wod)