1/7/2020

CrossFit Megalodon – CrossFit

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Warm-up

2 RDS

Run 200

10 Wall Ball

10 Sit Up

Mobility

Get Ready

2 RDS

Shoulder Complex

10 Front Raise

10 Lateral Raise

10 Rear Flye

10 Chix Wing

Weightlifting

Bench Press (1 RM)

20 minutes to work up to 1 RM

Metcon

Metcon (AMRAP – Reps)

AMRAP 12

30 DU

30 Alt. KB/DB Snatch (35/20) RX+(44/30) E (50/35)

30 Sit Ups

30 Push Ups (RX+Ring Push Ups) E (HSPU)