10/26/2016

CF Megalodon – CrossFit

Warm-up

Run 400

Tin Soldiers

Samson Stretch

20 PVC pass through

10 Around the Worlds

Weightlifting

Shoulder Press (8 @ 45%)

Shoulder Press (6 @ 55%)

Shoulder Press (4 @ 65%)

Shoulder Press (2 @ 75%)

Shoulder Press (burnout @ 55%)

Metcon

Metcon (Time)

4 RFT

6 Front Rack Lunge (95/65) RX+(115/75)

12 Hang Power Clean

15 Russian KBS (53/35) RX+(70/44)