4/10/2017

CF Megalodon – Masters

Warm-up

2 RDS

Run around bldg

tin soldier

then:

10 Chest Pass

10 Side Toss

10 Granny Toss

10 Wall Ball

Weightlifting

Back Squat (5 x 5 )

Reverse Hypers (3 x 10)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8

10 Jump Rope

10 DB Shoulder Press

10 Bent Over Row

10 Steps/Box Jumps

10 Sit Ups