5/1/2019

CrossFit Megalodon – CrossFit

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Warm-up

Mobility

Get Ready

2 RDS

10 Front Raise

10 Lateral Raise

10 Rear Flye

10 Chix Wing

Weightlifting

Shoulder Press (5 x 3 @ 85-90%)

Shoulder Press (1 x 8 @ 75%)

Inclined Bench Press (3 x 8 )

Metcon

Metcon (Time)

30 Hang Cleans (75/45) RX+(95/65) E (115/75)

3 Rope Climbs

10 DBall G2S (70/30) RX+(100/50) E (150/100)

30 Hang Cleans

***Scaled rope climbs will be pull ups or ring rows….NOT rope walk ups***