5/11/2018
CrossFit Megalodon – CrossFit
Warm-up
20 squat
30 pass through
20 ohs
Then:
2rds shoulder complex
10 front raise
10 lateral raise
10 rear lateral
10 chix wing
Mobility
Weightlifting
Shoulder Press (2 x 8 @ 60%)
Push Press (2 x 6 @ 70% of strict max)
Metcon
Metcon (Time)
Run 400 with mb (20/14)
21 ohs (95/65) rx+(115/85) e(135/95)
21 box jump (24/20) rx+(30/24)
21 kbs (44/35) rx+(53/44) e(70/53)
Run 400 + mb
15 ohs
15 box jump
15 kbs
Run 400 + mb
9 ohs
9 box jump
9 kbs
