9/6/2017

CF Megalodon – CrossFit

Warm-up

5 min bike or row

Mobility

wrist

hips

hamstrings

Weightlifting

Push Jerk (1RM)

15 min to work up in weight

Metcon

Metcon (Time)

20 MIN CAP

10-20-30-40-50

KBS (35/26) RX+(53/35) E(70/53) M(35/18)

Double Under

**Run 400 after every round**