01/17/2022

CrossFit Megalodon – Masters

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Warm-up

2:00 on any machine

Mobility

PVC Pipe

20 pass throughs

Front rack stretch

Pigeon stretch

Samson stretch in place

Squat hold

Weightlifting

Every 1:30 together

Front Squat (4 x 4)

Back Squat (4 x 8)

Metcon

Metcon (AMRAP – Rounds and Reps)

“Devil in Disguise”

AMRAP 14

10 burpees

10 single DB box step ups

10 knee-ups (sit-ups)