4/18/2019

CrossFit Megalodon – CrossFit

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Warm-up

Run 400

Mobility

Get Ready

3 RDS

10 Front Raise

10 Lateral Raise

10 Rear Flye

10 Chix Wing

Weightlifting

Shoulder Press (5 x 5 )

5 lbs heavier than last

Metcon

Metcon (Calories)

4:00 Row for Calories

4:00 min rest

3:00 Row for Calories

3:00 min rest

2:00 Row for Calories

2:00 min rest

1:00 Row for Calories

1:00 min rest