11/2/16

CF Megalodon – Masters

Metcon

Weightlifting

Bent Over Row 5 x 5

Reverse Hypers 3 x 8

Warm-up

100 m

banded side step length of rig (change direction halfway)

100 m

inch work (no push up)

100 m

15 michael phelps

100 m

15 light KBS

stretch: samson, calf, wall birth, prayer

Metcon (Time)

3 Rounds

21 calorie row

15 wall balls

9 push press

***SCALED: 3 rounds of 15 calorie row, 12 wall balls, 6 push press***