2/2/2021
CrossFit Megalodon – CrossFit
Warm-up
2:00 on any machine
Mobility
Band tricep
Band shoulder distraction
Barbell forearm smash
KB Calf smash
Calf stretch
Dowward dog
Weightlifting
Every 1:30
Bench Press (1 x 3 @ 85%)
Bench Press (2 x 2 @ 90%)
Bench Press (1 x 1 @ 95%)
Bench Press (2 x 8 @ 80%)
Metcon
The score is total reps. Because the machine is a buy for each AMRAP do not count the calories as reps.
Quittin’ Time (AMRAP – Reps)
5 Minutes
Buy in 35/25 Cal Bike Erg
AMRAP remaining time:
12 Deadlift (155/105) RX+(225/155)
12 Bar Facing Burpees
5 min rest
5 Minutes
35/25 Cal Bike Erg
AMRAP remaining time:
8 Deadlift (185/125) RX+(275/185)
8 Burpee Box Jump (24/20)
5 min rest
5 Minutes
35/25 Cal Bike Erg
AMRAP remaining time:
4 Deadlift (225/155) RX+(315/205)
4 Burpee Box Jump Over (24/20)
Mods
Bike Erg
-25/19 Assault or Echo
-35/25 Cal row
-25/19 Cal ski
-400m Run
