9/18/2018

CrossFit Megalodon – CrossFit

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Warm-up

2 RDS

Run 200

10 Wall Balls

10 Sit Ups

Mobility

Gymnastics

3 x 10 scap pulls

then:

3 Sets

8 Chin Ups

30 Tricep Extensions

Weightlifting

Bent Over Row (4 x 5 )

working up in weight over 4 sets

Accessory

3 Sets

12 DB Rear Flye

12 Push Ups

Metcon

Metcon (AMRAP – Rounds)

Min on Min off (5 RDS)

Bike Cal (12/8) RX+(15/10) E (20/15)

Bear Crawl 50ft