2/18/2022

CrossFit Megalodon – CrossFit

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Warm-up

2:00 any machine

Mobility

Twisted Cross

Thread the Needle

Lizard

Half Front Split

Pigeon

Standing Quad

Calf

Weightlifting

Every 2:30 minutes

Back Squat (1 x 5 @ 65%)

Back Squat (1 x 4 @ 70%)

Back Squat (1 x 3 @ 75%)

Back Squat (1 x 2 @ 80%)

Weightlifting

Every 90 seconds

Barbell Glute Bridges (4 x 6-8)

work up in weight

Metcon

Metcon (AMRAP – Reps)

AMRAP 7

3 Deadlift (155/105) RX+(225/155)

3 Bar Facing Burpees

*increase every round by 3*