11/21/2016

CF Megalodon – CrossFit

Warm-up

Run 100

Tin Soldier

Run 100

High Knees

Run 100

Butt Kicks

Run 100

Samson

Run 100

Leg Swings

Weightlifting

Deadlift (10 @ 55%)

Deadlift (8 @ 60%)

Deadlift (6 @ 65%)

Deadlift (4 to max reps @ 70%)

Reverse Hypers (4 x 10)

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
15 min cap