6/21/2017

CF Megalodon – CrossFit

Warm-up

3 RDS

10 KBS

10 Lunge

10 Push Up

Mobility

Weightlifting

Bench Press (8 @ 60%)

Bench Press (6 @ 70%)

Bench Press (4 @ 80%)

Bench Press (2 @ 85-90%)

Bench Press (2 @ 90-95%)

Bent Over Row (5 x 5 )

Metcon

Assault Bike

1 min max calories

Row max calories (Calories)

1 min max calories

Wall Walk

1 min max wall walks

**Rx = nose to the wall**