4/3/2019
CrossFit Megalodon – CrossFit
Warm-up
Run 400
20 Pass through
10 Around the world
20 OHS
Mobility
Accessory
Shoulder Complex
3 RDS
10 Front Raise
10 Lateral Raise
10 Rear Flye
10 Chix Wing
Weightlifting
Shoulder Press (5 x 5 @ 70%)
Push Press (2 x 8 @ 80% of strict press)
Metcon
Metcon (Time)
21-15-9 (15 min cap)
Squat Cleans (95/65) RX+(115/75) E(135/85)
Push Ups (RX+Burpees) E (Devil Press 30/20)
Wall Balls (20/14) RX+(30/20)
