7/9/2018

CrossFit Megalodon – Masters

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Warm-up

Row 500 or Bike 1200

then:

2 RDS

10 Chest Pass

10 Side Toss

10 Granny Toss

10 Wall Ball

Mobility

Skill

Go over hang power clean

Weightlifting

Hang Power Clean (3 x 5 )

Back Squat (5 x 5 )

Deadlift (3 x 8 )

Metcon

Metcon (Calories)

ROW

max cal in 3 min

rest 1

max cal in 2 min

rest 1

max cal in 1 min