12/12/2016

CF Megalodon – CrossFit

Warm-up

Run 400

Then:

Bear crawl

Spider-Man walk

20 pass through

10 around the world

Weightlifting

Bench Press (6×2@85%)

Work up to 85%

Metcon

Metcon (AMRAP – Rounds and Reps)

Amrap 8

3-6-9-12-15…….

Front Squat (75/55) Rx+(115/85)

Russian KBS (35/26) Rx+(53/44)

POST WOD

Tabata sit-ups