4/7/2017

CF Megalodon – Masters

Warm-up

3 min jump rope

10 scarecrow

10 front back

Weightlifting

Bench Press (6 x 3 (Heavy))

Get Ready

3 RDS

20 Sit Up/40 Flutter Kick

20 Russian Twist

20 Superman

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

Row 200

10 Push Ups

10 Goblet Squat