12/9/2020

CrossFit Megalodon – CrossFit

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Warm-up

2 RDS

Shoulder Complex

10 Front Raise

10 Lateral Raise

10 Rear Flye

10 Chix Wing

Mobility

Weightlifting

Bench Press (1 x 5 @ 70%)

Bench Press (1 x 3 @ 75%)

Bench Press (1 x 3 @ 80%)

Bench Press (1 x 2 @ 80%)

Bench Press (1 x 1 @ 85%)

Bench Press (1 x 1 @ 90%)

Bench Press (1 x 1 @ 96%)

Bench Press (1 x 1 @ 101%)

Metcon

Metcon (Time)

2 RDS

18 Deadlift (75/45) RX+(95/65) E (115/75)

12 Hang Clean

9 Shoulder to OH

2 RDS

12 Deadlift (95/65) RX+(115/75) E(135/95)

9 Hang Clean

6 Shoulder to OH

2 RDS

9 Deadlift (115/75) RX+(135/95) E (155/105)

6 Hang Clean

3 Shoulder to OH