01/09/2023

CrossFit Megalodon – Masters

Whiteboard Brief

Warm-up

Warm-up (No Measure)

2 rounds

1 lap around building / 200m jog

15 air squats

10 sit-ups

5 push-ups

Weightlifting

every 2:00 together

Back Squat (1×8)

Back Squat (1×6)

Back Squat (1×4)

Back Squat (2×10)

Metcon

Metcon (No Measure)

EMOM 16

(Every Minute On the Minute for 16 minutes)

Min 1: DB box step ups

Min 2: DB thrusters

Min 3: 8/6 Bike cals

Min 4: REST