10/07/2016

CF Megalodon – CrossFit

Warm-up

3 RDS

10 KBS

10 Lunge

10 Push Up

Weightlifting

Shoulder Press (2 x 5 @ 60%)

Shoulder Press (2 x 3 @ 65%)

Shoulder Press (2 x 3 @ 70%)

Shoulder Press (1 x 2 @ 75%)

Shoulder Press (1 x 2 @ 80%)

Metcon

Metcon (Time)

For Time

Run 800

then

21-15-9

Box Jump (24/20)

Russian KBS (53/35)

Wall Ball (20/14)

then

Run 800

***RX+ with vest***