3/11/2020

CrossFit Megalodon – CrossFit

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Warm-up

Row 500 or Bike 1200

Mobility

Get Ready

Shoulder Complex 2 RDS

10 Front Raise

10 Lateral Raise

10 Rear Flye

10 Chix Wing

Weightlifting

E2MOM

Shoulder Press (2 x 8 @ 65% )

Push Press (2 x 8 @ 75% of strict press)

Metcon

Wodapalooza 2020 Pump Sesh Triplet Beginner (Time)

8 Min Cap

3 RDS

5 Rope Walk Up

15 DB Bench Press (35/20)

9 DB Thruster

Wodapalooza 2020 Pump Sesh Triplet Scaled (Time)

8 Min Cap

3 Rounds of:

2/1 Rope Climbs (15ft)

15 DB Bench Press (40/25lb)

9 DB Thrusters

Wodapalooza 2020 Pump Sesh Triplet Intermediate (Time)

8 Min Cap

3 Rounds of:

3/2 Rope Climbs (15ft)

15 DB Bench Press (60/40lb)

9 DB Thrusters

Wodapalooza 2020 Pump Sesh Triplet RX (Time)

8 Min Cap

3 Rounds of:

2/1 Legless Rope Climbs (15ft)

15 DB Bench Press (70/50lb)

9 DB Thrusters

Wodapalooza 2020 Pump Sesh Triplet Elite (Time)

8 Min Cap

3 Rounds of:

2/1 Legless Rope Climbs (18ft)

15 DB Bench Press (70/50lb)

9 DB Thrusters