9/23/2016

CF Megalodon – CrossFit

Warm-up

3 RDS

10 KBS

10 Rev. Lunge

10 Jump Jack

Weightlifting

Shoulder Press (2 x 5 @ 50%)

Shoulder Press (2 x 3 @ 60%)

Shoulder Press (1 x 3 @ 65%)

Shoulder Press (1 x 3 @ 70%)

Push Press (5 x 5 @ 80%)

based on 1 RM strict press

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

4 KB Tater

6 Plate Fall Push Ups

8 Deadlift (90/60)