11/3/2020
CrossFit Megalodon – CrossFit
Warm-up
Row, Run, Ski 400 or Bike 1200
Mobility
Every 2 minutes
Bench Press (1 x 5 @ 65%)
Bench Press (1 x 5 @ 70%)
Bench Press (1 x 3 @ 80%)
Bench Press (1 x 2 @ 85%)
Weightlifting
Bench Press (3 x 8 @ 65-75%)
Weightlifting
Every 2 minutes
HH Clean, Hang Clean just below the knee, Clean + Split Jerk (3 x 1 @ 60%)
Weightlifting
Every 2 minutes
Clean and Jerk (5 x 1 @ 80-85%)
Metcon
Metcon (Time)
8 Min Cap
9-12-15
Devil Press (Fit 25/15) RX(30/20) RX+(35/25) E (50/35)
Front Rack Squat (RX+/E Single Arm OH Squat)
