9/22/2021

CrossFit Megalodon – Masters

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Warm-up

2:00 min on any machine

Mobility

Band Shoulder

Pec Stretch

Calf Stretch

Pigeon

Band Hamstring

Saddle

Weightlifting

every 2:00

Bench Press (1 x 5 @ 50%)

Bench Press (1 x 3 @ 60%)

Bench Press (1 x 2 @ 70%)

Bench Press (1 x 2 @ 80%)

Bench Press (3 x 6 @ 60-70%)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minutes

30/20 Cal Assault/Echo

then AMRAP remaining

50 Wall Ball

25 Deadlift

Mods

-43/29 Cal Row/Ski/Bike Erg