5/21/2018

CrossFit Megalodon – CrossFit

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Warm-up

20 Pass Through

10 Around the World

2 RDS

Shoulder Complex:

10 Front Raise

10 Lateral Raise

10 Rear Flye

10 Chix Wing

Mobility

Weightlifting

Shoulder Press (2 x 8 @ 65%)

Push Press (2 x 6 @ 75% of 1RM strict press)

Metcon

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#