6/8/2020

CrossFit Megalodon – Masters

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Warm-up

5 min bike or row (No Measure)

Mobility

Weightlifting

front squat / back squat complex (5×8)

Every 3:00 for 5 rounds perform 3 front squats followed by 5 back squats
50% – 55% of 1rm back squat

Metcon

Metcon (Time)

buy in: 25 calories on bike

then:

3 rounds

20 lunges

20 box step ups

20 box dips

cash out: 25 calories on bike