06/29/2022
CrossFit Megalodon – Masters
Whiteboard Brief
Warm-up
500m row
*keep your rower out for WOD*
then, together:
GREEN BAND
shoulder stretches
puppy dog
down dog / seal x3
Weightlifting
every 2:00 together
*go up in weight each round until the last two sets of 4. try to use the same weight as your set of 3*
Bench Press (1×8)
Bench Press (1×5)
Bench Press (1×3)
Bench Press (1×2)
Bench Press (2×4)
Metcon
Metcon (Time)
“tug of war”
3 rounds:
500m row
21 pull-ups (ring rows)
12 sumo deadlift
18:00 cutoff
