11/12/2019

CrossFit Megalodon – CrossFit

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Warm-up

500m Row or 1200m Bike

Mobility

Get Ready

2 x 40 band pull aparts

Weightlifting

Superset Bench and Rear Flyes

rear flyes are 4 x 12

Bench Press (4 x 10 )

+ 5 lbs from last week

Weightlifting

3 RDS

10 Strict DB Shoulder Press

15 DB Shrugs

Metcon

Metcon (Time)

Buy In: 20 Cal Bike

then:

4 RDS

200m Run

10 KBS (44/35) RX+(70/53)

10 Burpee Over KB