2/17/2021
CrossFit Megalodon – CrossFit
Warm-up
2:00 min on any machine
Mobility
Barbell Forearm Smash
PVC Front Rack Stretch
Band Shoulder
Pigeon
Band Ankle Distraction
Weightlifting
Work up to 95% of your max first.
Bench Press (2 x 8 @ 60-80%)
Metcon
“9 to 5” (AMRAP – Reps)
AMRAP 5
15/12 Cal Bike Erg
12 (Fit RR) RX+(Pull ups) E (C2B)
9 Front Squats (95/65) RX+(115/85) E(135/95)
rest 5 min
AMRAP 5
12/9 Cal Bike Erg
9 (Fit RR) RX+(Pull Ups) E (C2B)
6 Front Squats (115/85) RX+(135/95) E (155/105)
rest 5
AMRAP 5
9/6 Cal Bike Erg
6 (Fit RR) RX+(Pull ups) E (C2B)
3 Front Squats (135/95) RX+(155/105) E (185/125)
Mods
Cal Bike
-Row same
-12/9, 9/6, 6/3 Cal Assault/Echo
