2/19/2020
CrossFit Megalodon – CrossFit
Warm-up
3 RDS
10/7 Cal Bike
10 Wall Ball
Mobility
Weightlifting
Enderton Front Squat Complex
from the rack:
1. 3 sec pause at the bottom
2. double bounce at bottom
3. regular front squat
16 minutes to find heavy complex for today
Metcon
Metcon (Time)
5 RDS (20min cap)
5 Dball Over the Shoulder (70/40) RX+(100/70) E(150/100)
3 Bear Complexes (115/75) RX+(135/95) E(155/105)
**Bear Complex** all 3 must be done without dropping the bar
1 Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
