3/24/2020

CrossFit Megalodon – CrossFit

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Warm-up

Row 500 or Run 400 or Bike 1200

Mobility

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

Run 400

15 Dball Over Shoulder

30 Weighted Step Overs

Accessory

3 RDS

10 DB Bent Over Row tempo 3 sec up, 1 sec hold, 1 second lower

10 Single Arm Rear Flye each side

**in lieu of a dumbell for rear flye may use an object such as a water bottle, bottle of wine, etc….