5/15/2019
CrossFit Megalodon – CrossFit
Warm-up
Run 400
20 Pass Through
10 Around the World
20 Good Morning
Mobility
Weightlifting
Shoulder Press (3 x 10 @ 75%)
Dumbell bench press (3 x 8 )
on the floor
Accessory
2 RDS
50 Band Tricep Extension
50 Band Pull Apart
Metcon
Metcon (AMRAP – Rounds)
EMOM (10 minutes) split into even and odd minutes
A:
10 Deadlift (155/105) RX+(185/125) E (225/155)
B:
10 Push Ups (RX+Ring Push Ups) E (feet elevated ring push up)
Max Reps Unbroken Wall Balls (AMRAP – Reps)
must maintain continuous movement
