07/20/2022

CrossFit Megalodon – Masters

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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)

18 – 12 – 6 – 12 – 18

KBS

Hang Knee Raises (toes to rig)

*start each round with 8/6 cals on Echo bike*
20:00 cap