03/21/2022

March 21, 2022 Posted by CHAD WOD

CrossFit Megalodon – Masters

View Public Whiteboard

Get Ready

2:00 row

*keep rower out for WOD

Mobility

GREEN BAND

shoulders

hamstrings

Whiteboard Brief

Warm-up

together, with empty barbell:

2 rounds

6 Romanian deadlift

6 front squat

6 strict press

6 back squat

Weightlifting

every 2:00

Deadlift (2×8)

Deadlift (2×6)

Deadlift (2×4)

Metcon

Metcon (No Measure)

5 rounds (20:00)

15 pushup

15 dip (rings, bench, box)

750m row
*if your pushups look good you can make these harder by elevating your feet on your box/bench*