12/23/2020

CrossFit Megalodon – Masters

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Warm-up

Row or bike for 5 mins (No Measure)

Row or bike for 5 mins

Mobility

Metcon

Masters 12 Days of Christmas (Time)

1 Thruster

2 Front Squats

3 Push Press

4 Pull-ups

5 KBS (overhead)

6 Goblet Squats

7 Bent Over Row (barbell)

8 Burpees

9 Sit-ups

10 Lunges (per leg)

11 Deadlifts

12 Box Jumps (step-ups)

**30 minute cap**
This workout is performed just like the song is sung. Your rounds will look like this:

1 Thruster

2 Front Squats, 1 Thruster

3 Push Press, 2 Front Squats, 1 Thruster

4 Pull-ups, 3 Push-Press, 2 Front Squats, 1 Thruster

5 KBS, 4 Pull-ups, 3 Push-Press, 2 Front Squats, 1 Thruster

etc…