7/30/2019
CrossFit Megalodon – CrossFit
Warm-up
20 Pass through
10 Around the world
20 OHS
Mobility
MB stretch
Get Ready
2 RDS
Shoulder Complex
10 Front Raise
10 Lateral Raise
10 Rear Flye
10 Chix Wing
Skill
Take a few minutes to work on jerk footwork and then empty bar shoulder warm up
Weightlifting
Every 90 Seconds
Behind The Neck Jerk (4 x 2 )
Metcon
Metcon (Time)
Buy In:
DBall Bear Hug Carry (800ft 70/40) RX+(600ft 100/70) E (400ft 150/100)
then
10-9-8-7-6-5-4-3-2-1
Hang Clean (75/45) RX+(95/65) E (axle bar 115/75)
1-2-3-4-5-6-7-8-9-10
Wall Ball (20/14) RX+/E(30/20)
