5/22/2019

CrossFit Megalodon – CrossFit

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Warm-up

500m row or 1200m bike

Mobility

Weightlifting

Bench Press (1 RM)

Seated dumbell press (3 x 8 )

shoulder press

Banded lat pull downs (3 x 30 )

Metcon

2 WODS. First the Bear Complex interval work followed by 5 minutes to find a 1 RM Clean and Jerk.

Metcon (AMRAP – Rounds)

Every 90 Seconds for 5 RDS

3 Bear Complex (115/75) RX+(135/95) E (155/105)

**without dropping the bar

1 Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

Clean and Jerk (1 RM)

5 min to find 1 RM