3/17/2019

CrossFit Megalodon – CrossFit

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Warm-up

500m row or 1200m bike

Mobility

Accessory

Shoulder Complex

3 RDS

10 Front Raise

10 Lateral Raise

10 Rear Flye

10 Chix Wing

Weightlifting

Bent Over Row (4 x 8 )

Palms forward grip

Accessory

3 x 20 Band Lat Pressdown

Metcon

Metcon (Time)

21-15-9

OHS (75/45) RX+(95/65) E (115/75)

KBS (35/26) RX+(44/35) E (53/44)

SU (RX+/E DU)