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CrossFit Megalodon – Masters

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Warm-up

Warm-up (No Measure)

2 rounds

10 knee ups

15 kettlebell swings

25 jumping jacks

Mobility

Weightlifting

EMOM 16

complete 8 rounds of shoulder press followed by 8 rounds of push press

Shoulder Press (8×3)

Push Press (8×5)

Metcon

Metcon (Time)

buy in: 100 jump rope

80 air squats (use target to ensure depth!)

60 situps

40 lunges (20 each leg)

20 ring rows

cash out: 100 jump rope