12/18/2018

CrossFit Megalodon – CrossFit

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Warm-up

3 RDS

Shoulder Complex:

10 Front Raise

10 Lateral Raise

10 Rear Flye

10 Chix Wing

Mobility

Tin Soldiers

Samson Stretch

Chest/Back Stretch with MB

Weightlifting

Every 90 seconds

Jerk from the Split Position (5 x 2 )

Split Jerk (5 x 1)

work up in weight

Metcon

Metcon (AMRAP – Reps)

AMRAP 7

2-4-6-8-10…..

Hang Clean (135/85) RX+(155/105) E (185/125)

Wall Ball (20/14) RX+(30/20)

**every round goes up by 2 until time runs out**