10/28/6
CF Megalodon – Masters
Warm-up
3 min jump rope
tin soldiers length of rig
bear crawl length of rig
inch worm length of rig
stretch
Get Ready
Support complex—3 RDS– 30 sec work, 20 sec rest – 1 min rest between rounds:
ring hold
L sit on box
Wall sit
Weightlifting
work on power cleans
Metcon
Metcon (Time)
3 RFT
200 m
10 Ring rows
10 Wall balls
