9/10/2019
CrossFit Megalodon – Evening Strength
Get Ready
shoulder complex
2 rds
10 Front Raise
10 Lateral Raise
10 Rear Flye
10 Chix Wing
Weightlifting
Every 2:30 minutes
Bench Press (5 x 5 @ 50%)
+ large and small chains
Weightlifting
Bamboo Bench Press (2 x 20)
Weightlifting
Bent Over Row (4 x 8 )
AHAP
Accessory
3 RDS
12 DB Floor Press
12 DB Rollback Extensions
Accessory
3 RDS
15 Shrugs
20 Lat Pressdowns
Accessory
50 GHD Sit Ups
