11/24/2021

CrossFit Megalodon – Masters

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Warm-up

2:00 on machine

Mobility

GREEN BAND

hamstring | ITB | groin stretch

ankle stretch

squat hold

Weightlifting

Front Squat (5×5)

every 2:00

Metcon

Metcon (Time)

For Time – 20:00 cap

3 rounds:

15 front rack DB squats

15 push-ups

400m DB Farmer Carry

3 rounds:

45 air squats

15 DB S2OH
DB weight should be uncomfortable.

suggested DB weights:

Men: 25# – 30#

Women: 15# – 20#