7/23/2018
CrossFit Megalodon – CrossFit
Warm-up
2 RDS
10 Chest Pass
10 Side Toss
10 Granny Toss
10 Wall Ball
Mobility
Weightlifting
Shoulder Press (5 x 5 )
Accessory
50 Face Pulls
Metcon
Thunderdome 2018 Big Rebecca (Time)
15 Min Cap
20 Alt. DB Snatch (35/25) RX+(50/35) E (70/50)
30 Hang Knee Raise (RX+/E T2B)
40 Wall Ball (14/10) RX+/E (20/14)
50 Cal Bike
40 Wall Ball
30 Hang Knee Raise/T2B
20 Alt. DB Snatch
***If class is bigger than 8 we will use rowers for overflow…..bikes selected first until unavailable
