5/31/2017

CF Megalodon – CrossFit

Warm-up

2 RDS

Run 200

10 Wall Ball

10 Burpee

Mobility

Weightlifting

Bench Press (3 x 3 @ 80%)

Bench Press (3 x 2 @ 85%)

Bent Over Row (5 x 5 )

+5 lbs

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 3 **each round goes up by 3 front squats

3 Front Squat (75/55)

15 DU
30 second break

Metcon (AMRAP – Rounds and Reps)

AMRAP 3

3 Goblet Squat (53/35)

15 DU