1/16/2019

CrossFit Megalodon – CrossFit

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Warm-up

20 Pass Through

10 Around the Worlds

20 OHS

Mobility

Accessory

2 x 20 band pull aparts

then:

2 RDS

10 Front Raise

10 Lateral Raise

10 Rear Flye

10 Chix Wing

Weightlifting

Bench Press (5 x 5 )

+ 5 lbs

Metcon

Get Ready

Empty Bar

10 High hang cleans

10 Hang Cleans

10 Cleans

WOD WARS Clean Complex (Weight)

10 min to find max weight:

Clean + Hang Clean + Front Squat + Shoulder to Overhead