8/18/2021

CrossFit Megalodon – CrossFit

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Warm-up

2:00 on any machine

Mobility

Band Shoulder

Pec Stretch

Dragon

Half Front Split

Pigeon

Calf

Weightlifting

Every 90 seconds

Bench Press (1 x 5 @ 75%)

Bench Press (1 x 3 @ 85%)

Bench Press (1 x 1 @ 95%)

Metcon

Metcon (Time)

30 Min Cap

800m Run

18 Ring Dips (RX+BMU) E (Ring MU)

36 Wall Balls (20/14) RX+(30/20)

THEN

2 RDS

400m Run

9 Ring Dips (RX+BMU) E (Ring MU)

18 Wall Balls (20/14) RX+(30/20)

THEN

3 RDS

200m Run

6 Ring Dips (RX+BMU) E (Ring MU)

12 Wall Balls (20/14) RX+(30/20)