10/3/2016

CF Megalodon – CrossFit

Warm-up

2 RDS

Run 100

10 Wall Ball

10 Sit ups

Weightlifting

Back Squat (20 @ 40%)

Back Squat (10 @ 55%)

Back Squat (5 @ 70%)

Back Squat (3 @ 80%)

Back Squat (1 @ 90%)

Metcon

Metcon (Time)

For Time

Run 400

10 Hang Power Clean (95/65) RX+(155/105)

Run 400

20 HSPU RX+(deficit)

Run 400

30 KB Snatch (35/26) RX+(53/44)

Run 400

40 Box Jump

Run 400