Mon, Mar 20

March 20, 2023 Posted by CHAD WOD

CrossFit Megalodon – Masters

Whiteboard Brief

Get Ready

2:00 row

*keep rower out for WOD

Mobility

GREEN BAND

shoulders

hamstrings

Warm-up

together, with empty barbell:

2 rounds

6 Romanian deadlift

6 front squat

6 strict press

6 back squat

Weightlifting

every 2:00

Deadlift (2×8)

Deadlift (2×6)

Deadlift (2×4)

Metcon

Metcon (No Measure)

5 rounds

15 pull-ups (ring rows)

15 dip (rings, bench, box)

400m run
Challenge yourself in ring rows by getting low, maintaining a strong plank position, and doing smaller sets.