7/22/2019

CrossFit Megalodon – CrossFit

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Warm-up

Row 500m or Bike 1200m

Mobility

Weightlifting

Shoulder Press (2 x 8 @ 70%)

Push Press (2 x 6 @ 80% of strict press)

Weightlifting

alternate between tate press and bent over row

Tate Press (3 x 12 )

Bent Over Row (3 x 8)

Metcon

Metcon (Time)

3 RFT

Rope Climb (2) RX+(3) E (1 legless)

10 Thruster (95/65) RX+(115/75) E (135/85)

**scale for rope climbs, 5 pull ups per climb**