02/06/23

CrossFit Megalodon – Masters

Whiteboard Brief

Warm-up

2:00 on an Echo/Assault bike

followed by

10 twisted cross

10 scap raises on rig (sub on floor in push-up/plank)

3 sets of: seal to down dog (hold each position for 10-15 seconds)

Weightlifting

Bench Press (6×6)

go up in weight if possible

Metcon

Metcon (Time)

For Time:

21 – 18 – 15 – 12 – 9

calories on bike

deadlifts

kbs