9/7/2016

CF Megalodon – CrossFit

Warm-up

3 RDS

10 KBS

10 Rev. Lunge

10 Wall Ball

Weightlifting

Shoulder Press (4 @ 65%)

Shoulder Press (3 @ 70%)

Shoulder Press (3 @ 75%)

Shoulder Press (2 @ 78%)

Shoulder Press (2 x 2 @ 80%)

Push Press (5 x 5 @ 78%)

of 1 RM strict press

Metcon

Continuous Pull-ups (AMRAP – Rounds and Reps)

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute, continuing as long as you are able.
Use as many sets each minute as needed.

Metcon (Time)

100 Sit Ups for time