8/9/2017

CF Megalodon – Masters

Warm-up

2 rds

run/walk around bldg

tin soldiers

then:

10 big and little arm circles front and back

10 michael phelps

Mobility

Weightlifting

Bench Press (3 x 10)

Bent Over Row (5 x 5 )

Metcon

Metcon (Time)

4 RDS

10 Jump Rope

5 Deadlift

10 Box jump/step up

5 Deadlift