12/02/2016

CF Megalodon – Masters

Warm-up

4 RDS

10 cal bike or row

samson stretch (half length of rig)

Skill

3 RDS

Plank Hold

Wall Sit

L-Sit

Metcon

Metcon (Time)

10 RFT

Run 100

5 Wall Balls

10 Russian KBS

**Scale option: reduce #of rounds**