6/13/2018

Announcements

WineWod is tonight 7:15, bring your beverage of choice and stretch with us.

CrossFit Megalodon – Masters

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Warm-up

2 RDS

10 chest pass

10 side toss

10 granny toss

10 wall ball

Mobility

Accessory

2 x 40 band pull aparts

Weightlifting

Bench Press (3 x 10 )

dumbells

Bent Over Row (3 x 10 )

dumbell

Accessory

3 RDS

20 Sit ups

30 Flutter Kicks

Metcon

Metcon (AMRAP – Reps)

AMRAP 10

20 Goblet Squats

20 KBS

Row 200m