1/4/2021
CrossFit Megalodon – Masters
Warm-up
Warm-up (No Measure)
2 rounds
200m run/jog
5 pushups
10 situps
15 air squats
Mobility
Weightlifting
EMOM16
*alternate each minute between front squat & back squat. weight should be heavier than normal*
Front Squat (8×1)
Back Squat (8×2)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP12
10 wallballs
10 db snatches (5 each arm)
10 box jumps (step ups)
10 db push press (5 each arm)
10/7 cal row
move through each exercise as quickly as possible – maintaining good form throughout
