11/9/2018
CrossFit Megalodon – Masters
Warm-up
5 min bike or row
Mobility
Weightlifting
Back Squat (5 x 5 )
Deadlift (3 x 10 )
Leg Curls-banded (75 reps each)
Metcon
Metcon (Time)
Master’s Don (CAP 12 Min)
22 Deadlifts
22 Box Jump step ups
22 Kettlebell swings
22 Sit Ups
22 Flutter Kicks
22 Ring Rows
22 Thrusters
22 Wall Ball Shots
22 Burpees
22 Jump Ropes
