11/28/2022

CrossFit Megalodon – Masters

Whiteboard Brief

Warm-up

Warm-up (No Measure)

2 rounds

200m jog

5 push ups

10 ring rows

15 air squats

Weightlifting

*every 1:30 first 3 rounds, then rest 2:00 before last round*

Back Squat (1×10)

Back Squat (1×8)

Back Squat (1×6)

Back Squat (1×20)

Metcon

Metcon (Time)

Part 1:

5 rounds

18 DB box step-up (farmer style)

12 Inverted Rows (ring-rows)

*rest 3:00

Part 2:

5 rounds

18 Alt. DB shoulder press

18 DB power clean
22:00 cap