Masters – Wed, Jan 11

CrossFit Megalodon – Masters

Whiteboard Brief

Warm-up

2 rounds

200m jog(1 lap around bldg)

10 WBs (lightweight!)

10 sit-ups

Weightlifting

Shoulder press/ push press (6 x 6)

Perform 3 shoulder press then follow with 3 push press all in the same aet
Should be moderately heavy, use DBs if front rack isn’t there yet

Metcon

01/11/2023 (AMRAP – Rounds)

E4MOM for 20:00 (5 rounds)

40 jump rope

30 wall balls

20 KBS
*should have at least 0:45 – 1:00 of rest each round – if not then lower the reps.