5/13/2022

CrossFit Megalodon – CrossFit

Warm-up

2:00 any machine

2 RDS Shoulder Complex

10 Front Raise

10 Lateral Raise

10 Rear Flye

10 Chix Wing

Mobility

Wrist

Childs Pose L/C/R

Seal

Downward Dog

Butterfly

Couch

Metcon

Friday the 13th (Time)

40 Min Cap

13 RDS

4 Devil Press (fit 30/20) RX(35/25) RX+(40/30) E(50/35)

3 Ring Rows (RX Pull Ups) RX+(C2B) E (BMU)

2 Rope Climbs (fit 6 walk ups)

1 Deadlift (fit 70/53 KB) RX(225/155) RX+(275/195) E (365/255)