03/16/2022

CrossFit Megalodon – Masters

View Public Whiteboard

Get Ready

400m jog or 200m fast walk

Mobility

PVC Pipe

shoulder stretch

pass through

around the world

front rack stretch

lunge / side twist

Whiteboard Brief

Warm-up

2 rounds

5 pull-ups (scap raise)

10 push-ups

15 air squats

Weightlifting

every 2:30 – superset with BOR

Dumbell bench press (4×12)

Dumbell Row (4×12)

Metcon

Metcon (Time)

For Time:

200 Jump Rope (100 DU)

80/60 Cal Row (6:00 cap)

60 Box Jump Overs

40 Double DB Push Jerks

200 Meter Farmer’s Carry
20:00 cap