10/10/2016
CF Megalodon – CrossFit
Warm-up
3 RDS
10 KBS
10 Rev. Lunge
10 Burpee
Weightlifting
Back Squat (20 @ 45%)
Back Squat (10 @ 60%)
Back Squat (5 @ 75%)
Back Squat (3 @ 85%)
Back Squat (1 @ 95%)
Good Mornings (3 x 10 empty bar)
Metcon
Metcon (Time)
3 RFT
Run 100
10 Wall Ball (20/14) RX+ (30/20)
Run 100
10 Push Ups