3/18/2022

CrossFit Megalodon – CrossFit

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Warm-up

2:00 on any machine

10 leg swings each way

10 inchworms

10 scorpions

Mobility

Band Shoulder

Twisted Cross

Downward Dog

Lizard

Half Front Split

Pigeon

Seated Straddle

Weightlifting

Every 3 minutes

Back Squat (1 x 5 @ 70%)

Back Squat (1 x 3 @ 80%)

Back Squat (1 x 1 @ 85-90%)

Back Squat (2 x 10 @ 70%)

Weightlifting

Every 2 minutes

Deadlift (4 x 8 )

*hook grip

*unbroken sets

*work up in weight

Metcon

Metcon (Time)

8 Min Cap

3 RDS

15 Thrusters (95/65)

15 Pull Ups

*scale as necessary to finish within the time cap*