8/12/2019

CrossFit Megalodon – CrossFit

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Quote of the day

‘When you’ve got something to prove, there’s nothing better than a challenge’ – Terry Bradshaw

Warm-up

500m Row or 1200m Bike

Mobility

Get Ready

3 RDS

50ft OH walking lunges

Metcon

It’s time to set a baseline Fran…..let’s see how we can improve over the next couple of months 🙂

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Weightlifting

3 RDS

12 Dumbell Floor Press

12 Dumbell Bent Over Row

Accessory

3 RDS

10-12 Dips

30 sec arm extended plank