1/28/2020

CrossFit Megalodon – CrossFit

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Warm-up

3 RDS

20 DU

5 Push Ups

10 Sit Ups

15 Squats

Mobility

Weightlifting

Bench Press (5 x 5 )

work up in weight over 5 sets

Bent Over Row (4 x 8 )

all 4 sets the same weight

Metcon

Metcon (Time)

18 Min Cap

Buy In: 400m run

4 RDS

15 T2B (RX+K2E)

10 Front Squat (115/75) RX+(155/105)

Cash Out: 400m run

**K2E here on out will be at the original standard…..knees touch the elbows!