6/1/2018

Announcements

No scheduled WODs on Friday June 1, we will be open for Open Gym from 9:30-Noon.

CrossFit Megalodon – CrossFit

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Warm-up

Row 500 or bike 1200

2 RDS

Shoulder Complex:

10 Front Raise

10 Lateral Raise

10 Rear Flye

10 Chix Wing

Mobility

Weightlifting

Sumo Deadlift (3 x 8 )

Reverse Hypers (3 x 10 )

Metcon

Row Cindy Row (AMRAP – Rounds and Reps)

AMRAP 20

5 Pull Ups

10 Push Ups

15 Air Squats

20 Cal Row