12/26/2016

CF Megalodon – CrossFit

Warm-up

Run around bldg

Bear Crawl

Tin Soldier

20 Pass Through

10 Around the World

Weightlifting

Bench Press (3 @ 83%)

Bench Press (1 @ 88%)

Bench Press (3 @ 83%)

Bench Press (1 @ 88%)

Bench Press (max reps 90%)

Bent Over Row (5 x 5 )

Metcon

Metcon (Time)

4 RFT

Sprint 100

10 Hang Power Clean (95/65) RX+(135/95)

10 Pull Up RX+(C2B)