7/2/2020

CrossFit Megalodon – Evening Strength

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Shoulder Press (1 RM)

Build to today’s heavy strict shoulder press

Shoulder Press (3 x 8 @ 65-75%)

Single Arm Dumbell Row (3 x 10-12)

Accessory

3 RDS

Strict Supinated Grip Pull Up x 10 reps

rest as needed

Bamboo Bench Press x 20 reps

rest as needed

Accessory

Ring Rows (2 sets)

2 rds max reps in 60 seconds

Accessory

3 RDS

Banded Bicep Curl x Max Reps in 60 seconds

rest 10 seconds

Banded Lat Pull Downs x Max reps in 60 seconds

rest 60 seconds

Accessory

3 RDS

15 GHD Sit Ups

30 second GHD plank hold