12/17/2019

CrossFit Megalodon – CrossFit

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Warm-up

Run 400

Walk out push up 1-5

Mobility

Weightlifting

Bench Press (10 x 3 @ 75%)

Every 75 seconds

Sets 1-3: Close grip

Sets 4-6: Middle grip

Sets 7-10: Wide grip

Shoulder Press (3 x 10 )

seated with dumbells

Metcon

Metcon (AMRAP – Rounds and Reps)

2 Min Intervals (3 RDS)

A:Row (250/200m)

10 Burpee Over Rower

1 Min break

B:Max reps sit ups