04/29/2019

CrossFit Megalodon – Masters

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Warm-up

5 min bike or row (No Measure)

Mobility

Weightlifting

Back Squat (8 x 3)

Warm up to a heavy weight you can handle

Banded side step (3 x 15)

15 steps left followed by 15 steps right equals 1 set

Metcon

Metcon (Time)

Start with a 200 meter run

Then complete 3 rds of

20 Box step ups

10 Ring rows

20 Lunges

Finish with another 200 m run