9/17/2021

CrossFit Megalodon – CrossFit

View Public Whiteboard

Warm-up

400m Row, Ski, or Run

then

2 RDS

5 Push Ups

5 Pull Ups

10 Sit Ups

15 Squats

Mobility

Band Shoulder

Front Rack Stretch

Wrist Stretch

Band Hamstring

Pigeon

Get Ready

2 RDS empty bar bear complex

Weightlifting

Bear Complex (1 x 5)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
10 minutes to work to a heavy bear complex

Metcon

5 minutes between finding your max weight bear complex and finding max reps bear complex at max weight

Bear Complex Max Reps (AMRAP – Reps)

20 Minutes to get as many sets of bear complex possible