5/24/2017

CF Megalodon – CrossFit

Warm-up

3 RDS

10 KBS

10 Lunge each leg

10 Burpees

Weightlifting

Bench Press (5 x 5 @ 75%)

Bent Over Row (5 x 5 )

5 lbs heavier than last week

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 3

Max reps box jumps (24/20) RX+(30/24)

AMRAP 3

15 DU

3 Push up

15 DU

6 Push up

15 DU

9 Push up…….

AMRAP 3

20 Pull ups (RX+C2B)

20 Sit Ups

20 T2B
push ups in first amrap continue to go up by 3s

1 min between each amrap