01/18/2023

CrossFit Megalodon – Masters

Warm-up

pull echo bike out for WOD

ride 2:00

Mobility

Band Shoulder

Puppy dog

Thread the needle

Lizard

Pigeon

Weightlifting

Every 2:00

Go up in weight each round

Bench Press (1 x 10)

Bench Press (1 x 8 )

Bench Press (1 x 6 )

Bench Press (1 x 4 )

Bench Press (1 x 2 )

Metcon

Metcon (Time)

21- 15- 9- 15 – 21

KBS

Toes to rig

*start each round with 10/8cals on Echo bike*
Time on bike should be 1:00or less!

20:00 cap