10/29/2018

CrossFit Megalodon – Masters

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Warm-up

Bike or row 5 min

Mobility

Metcon

Metcon (Time)

Run 400

20 Wall Balls

Run 200

10 Wall Balls

Weightlifting

Back Squat (5 x 5 )

Deadlift (4 x 6 )

Accessory

5 RDS

12 Box Step Ups with DB each hand

rest as needed

12 Good Mornings

rest as needed