08/17/2022

CrossFit Megalodon – Masters

Whiteboard Brief

Warm-up

Warm-up (No Measure)

3 rounds in 10:00

20 jumping jacks

10 PVC pass throughs

10 PVC around the world

10 air squats

Weightlifting

superset movements then rest before next round. use empty barbell. Try to work quickly to complete all reps then rest enough to get through next round.

Bicep curl with barbell (3 x 12)

triceps extensions (3 x 30)

Shoulder Press (3 x12)

Metcon

Metcon (Time)

4 rounds:

400m row

20 weighted box step ups

15 medball situps