8/29/2018
CrossFit Megalodon – CrossFit
Warm-up
Shoulder Complex
2 RDS
10 Front Raise
10 Lateral Raise
10 Rear Flye
10 Chix Wing
Mobility
Weightlifting
Push Press (1 RM)
work up to heavy for the day
Push Press (5 x 5 @ 70%)
Metcon
Metcon (Time)
4 RDS (20 min cap)
Run 400
10 SDHP (75/45) RX+(95/65) E (115/75)
10 Thruster
10 Bar over Burpee
POST WOD
3 RDS
15 Bicep Curls
