4/3/2017

CF Megalodon – CrossFit

Warm-up

2 rds

Run around bldg

15Wall Ball

15 Sit Up

Weightlifting

Front Squat (10 @ 50%)

1 min rest

Front Squat (6 @ 70%)

1 min rest

Front Squat (4 @ 80%)

1 min rest

Front Squat (3 x 3 @ 90%)

90 sec rest between sets

Front Squat (3 x 2 @ 95%)

90 sec rest between sets

Bulgarian Split Squat (3 x 10 )

Metcon

Metcon (Time)

21-15-9

Deadlift (155/105) RX+(225/155)

Box Jump (24/20) RX+(30/24)