11/17/2021

CrossFit Megalodon – Masters

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Warm-up

2:00 on any machine

Mobility

Band Shoulder

Lizard

Pigeon

Seated Straddle

Weightlifting

Every 2:00

Go up in weight each round

Bench Press (1 x 10)

Bench Press (1 x 8 )

Bench Press (1 x 6 )

Bench Press (1 x 4 )

Bench Press (1 x 2 )

Metcon

Metcon (Time)

18 – 12 – 6 – 12 – 18

KBS

Hang Knee Raises (toes to rig)

*start each round with 10 cals on Echo bike*
20:00 cap