Masters – Wed, Nov 23

CrossFit Megalodon – Masters

Whiteboard Brief

Warm-up

1 round in 10:00

1:00 bike

10 bootstrappers

5 inchworms

1:00 bike

10 Samson lunge/stretch OH

10 twisted cross/scorpion (5L/5R)

1:00 bike

20 leg swings (10L/10R)

10 wide leg forward fold + OH reach

Weightlifting

Bench Press (6 x 5)

10 bench dips after each set

Metcon

11/23/2022 (AMRAP – Reps)

4 rounds, 3:00 each

40 DB hop overs

20 alt DB snatch

max reps push-up + pull across

REST 1:00
modification:

50 DU in place of hop overs

score is total # push-ups across all 4 rounds