10/2/2018
CrossFit Megalodon – CrossFit
Warm-up
Run 400
2 RDS Shoulder Complex
10 Front Raise
10 Lateral Raise
10 Rear Flye
10 Chix Wing
Mobility
Weightlifting
Shoulder Press (2 x 8 @ 50%)
Push Press (2 x 6 @ 70% )
of strict press max
: Jerk Balance (6 x 2 @ 50%)
of jerk max
EMOM
Metcon
Metcon (AMRAP – Reps)
AMRAP 20
Run 400
2 G2OH (135/95) RX+(185/125) E (225/155)
1 Rope Climb (RX+ 2) E (3)
20 Jump Lunge (RX+Pistols) E( 10 Jump Pistols)
1 Rope Climb (2) (3)
