11/28/2016

CF Megalodon – CrossFit

Warm-up

Run 400

then:

Arm Circles

Squats

OH arm claps

MC

Weightlifting

Bench Press (10 @ 60%)

Bench Press (8 @ 65%)

Bench Press (6 @ 70%)

Bench Press (4 @ 75%)

Bench Press (6 @ 70%)

Bench Press (8 + @ 65%)

Metcon

Metcon (Time)

21-15-9

Wall Ball (20/24) RX+ (30/20)

T2B

KBS (53/35) RX+(70/53)