10/22/2018
CrossFit Megalodon – Masters
Warm-up
5 min bike or row
Mobility
Metcon
Dirty 30 (Time)
30 Box Jumps (24/20 in)
30 Jumping Pull-Ups
30 Kettlebell Swings (35/26 lb)
30 Lunges
30 Knees-to-Elbows
30 Push Press (45/35 lb)
30 Back Extensions
30 Wall Balls (20/14 lb)
30 Burpees
30 Double-Unders
can do step ups for box jumps
sit ups for knee to elbow
superman for back extensions
no push up burpees/push ups for burpees
same number single unders
Accessory
Circuit 3 RDS
10 bicep curl
25 band tricep extension
