10/5/2020

CrossFit Megalodon – Masters

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Warm-up

400m run or 500m row or 1200m bike (No Measure)

Mobility

Weightlifting

Front Squat (12×4)

Every 1:30

*use back squat if unable to hold front rack position*

**weight should be slightly heavier than normal**

Metcon

Metcon (Time)

For time:

500m row

21 deadlifts

21 situps

500m row

15 deadlifts

15 situps

500m row

9 deadlifts

9 situps
20:00 time cap