10/09/2019
CrossFit Megalodon – CrossFit
Warm-up
Run 400
Walk Out Push Up 1-5
Mobility
Get Ready
2 x 30 band pull aparts
Weightlifting
Bench Press (5 x 5 @ 75%)
Bent Over Row (4 x 8 )
supinated grip (palms facing)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 18
(30/20) Cal Bike (RX+(40/32) E (50/40)
15 Dball Over Shoulder (70/40) RX+(100/70) E (150/100)
20 Bench Dips (RX+Bar) E(Ring)
30 DU (RX+50) E (75)