6/7/2017

CF Megalodon – CrossFit

Warm-up

Run around bldg

bear crawl

duck walk

tin soldier

walk out push up 1-5

Mobility

Weightlifting

Bench Press (6 x 3 @ 85%)

Bench Press (max reps @ 75%)

Bent Over Row (5 x 5 )

5 lbs heavier

Metcon

Metcon (Time)

Buy In: Finish Karen from where you left off on Monday.

Then:

For Time

30/20 cal assault bike

100 KB/DB OH Lunge (25/15) RX+(35/25)
**If you were not in on Monday or finished less than 50 wall balls start at 50**