7/7/21

CrossFit Megalodon – Masters

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Warm-up

2:00 bike

Mobility

GREEN BAND

shoulder stretches

quad stretch

calf stretch

Weightlifting

every 2:00 together

Strict press (5×5)

*work up in weight

**after every set of strict press perform 10 rear flyes with lightweight db or metal plates

Metcon

Metcon (Time)

2 rounds for time

100 jump rope

40 single db hang clean & jerk

80 jump rope

30 WBs

60 jump rope

20 burpees
20:00 cap