11/2/2020

CrossFit Megalodon – CrossFit

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Warm-up

2 RDS

Row 10 Cal or Bike 5 Cal

5 Burpee

10 Knee Raises

15 Squats

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 (3 x 1 @ 90%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

10 Alt. Snatch (FIT 30/20) RX (44/30) RX+(53/35) E (70/53)

40 Singles (RX 20 DU) RX+(40 DU) E (60 DU)

10 Weighted Box Step Overs (24/20)