11/30/2022

CrossFit Megalodon – Masters

Warm-up

3:00 min echo/assault

Mobility

Band Shoulder

Pec Stretch

Childs Pose hands to back

1:00 Bottom of the squat

Weightlifting

Bamboo Bench Press (3 x 15-20)

superset each round with 40 unbroken banded tricep extensions

Metcon

Metcon (Time)

3 RDS

20 Goblet Squats

20 KBS

*Rest 2 Min*

3 RDS

15/10 Cal Bike Erg/Row/Ski

10 Burpee Pull Up
18:00 cap