10/8/2020
CrossFit Megalodon – CrossFit
Announcement
We are repeating our max squat attempt on Friday. If you missed last monday’s attempt, or you didn’t pr and are hoping to this Friday, I would consider either going light today or not at all. This way you don’t destroy your legs before you try to max.
Warm-up
Row, Run, Ski 400 or Bike 1200
20 PVC Good Mornings
10 Leg Swings
Mobility
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 5
100m Row
6 Burpees over rower
1 Deadlift (Fit KB 70/53) RX (185/125) RX+(275/190) E (365/255)
**4 min rest before next AMRAP**
Metcon (AMRAP – Rounds and Reps)
AMRAP 4
100m Row
6 Burpees over rower
1 Deadlift (Fit KB 70/53) RX (185/125) RX+(275/190) E (365/255)
**3 minute rest before next AMRAP**
Metcon (AMRAP – Rounds and Reps)
AMRAP 3
100m Row
6 Burpees over rower
1 Deadlift (Fit KB 70/53) RX (185/125) RX+(275/190) E (365/255)
**2 minute rest before next AMRAP**
Metcon (AMRAP – Rounds and Reps)
AMRAP 2
100m Row
6 Burpees over rower
1 Deadlift (Fit KB 70/53) RX (185/125) RX+(275/190) E (365/255)
**1 minute rest before next AMRAP**
Metcon (AMRAP – Rounds and Reps)
AMRAP 1
100m Row
6 Burpees over rower
1 Deadlift (Fit KB 70/53) RX (185/125) RX+(275/190) E (365/255)
