9/5/2016

CF Megalodon – CrossFit

Warm-up

30 Squat

20 Pass Through

30 OHS

10 Wrist Rotation

10 Elbow Rotation

10 Knee Rotation

Metcon (Weight)

A:

10 Min to find 3RM Squat Clean

then: 3 min to transition to B WOD

Metcon (Time)

B:

21-15-9-15-21

Push Up RX+(HSPU)

Goblet Squat (53/35) RX+(70/53)

Box Jump (24/20) RX+(30/24)