11/16/2020

CrossFit Megalodon – CrossFit

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Warm-up

Run, Row, Ski 400 or Bike 1200

10 Leg Swings in each direction

Mobility

Weightlifting

Every 2 Minutes

Back Squat (1 x 7 @ 65%)

Back Squat (1 x 5 @ 70%)

Back Squat (1 x 3 @ 75%)

Back Squat (1 x 2 @ 80%)

Back Squat (1 x 1 @ 85%)

Back Squat (1 x 1 @ 90%)

Back Squat (2 x 1 @ 90-95%)

Weightlifting

Back Squat (3 x 10)

wide stance sumo squat @ 3211

rest 30 seconds between sets

Metcon

Metcon (Time)

30-20-10

Wall Ball (20/14) RX+(30/20)

Sit Ups (RX+T2B)