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