1/4/2018
CrossFit Megalodon – CrossFit
Warm-up
Run 400
then:
3 RDS
Shoulder Complex
10 Front Raise
10 Lateral Raise
10 Rear Flye
10 Chix Wing
Mobility
Weightlifting
SOTS press (5 x 5 )
Snatch Grip Push Press (6 x 2 )
work up in weight
Metcon
Metcon (Time)
2 RFT
Run 200
50 DU (RX+100 DU)
25 Wall Ball (20/14) RX+(30/20)
25 Sit Ups
Run 200
50 DU
25 KBS (53/35) RX+(70/53)
25 MC
