7/31/2017

CF Megalodon – CrossFit

Warm-up

3 min jump rope

Tin soldier

Samson stretch

20 pass through

10 around the world

Mobility

5 min for upper

Weightlifting

Shoulder Press (3 x 5 @ 65% of 1rm strict press)

E2MOM (3sets)

Push Press (3 x 3 @ 75%)

E2MOM (3sets)

Metcon

Metcon (Time)

4 RFT

15 push up (rx+25ft hs walk)

15 goblet squat (53/35) rx+(70/53)

15 sit up (rx+T2B)

Run around bldg