06/24/2019

CrossFit Megalodon – Masters

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Warm-up

5 min bike or row (No Measure)

Mobility

Weightlifting

Back Squat (5 x 7)

Lunges (4 x 10 (each leg))

Calf raises (2 x 20)

Stand with your toes on a 25 lb plate and extend up onto toes

Metcon

Metcon (AMRAP – Reps)

3 mins max burpees
3 minutes to do as many burpees as possible. Rest 3 mins. Then ….

Metcon (Time)

Run 400 / rx+ 800