11/30/2016

CF Megalodon – CrossFit

Warm-up

3 RDS

Run 100

10 Wall Ball

10 Sit up

then:

2 RDS

5 Thrusters (empty bar)

5 Kip Swings

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Weightlifting

Deadlift (10 @ 60%)

Deadlift (8 @ 65%)

Deadlift (6 @ 70%)

Deadlift (6 @ 73%)

Deadlift (4 @ 78%)

Deadlift (burnout @ 65%)