3/22/2021
CrossFit Megalodon – CrossFit
Warm-up
2 min on any machine
Mobility
Puppy Dog
Thread the Needle
Downward Dog
Upward Dog
Seated Straddle
Saddle
Calf Stretch
Weightlifting
EMOM alternating front and back squats
Front Squat (4 x 5 @ 55% )
Back Squat (4 x 10 @ 55% of front squat)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 13
2 RDS
50ft Walk Lunge (RX+20 Pistols)
16 Thrusters (75/45) RX+(95/65)
8 RR (RX+Pull Ups)
2 RDS
50ft Walk Lunge (RX+20 Pistols)
16 Thrusters (75/45) RX+(95/65)
8 Hang Knee Raise (RX+T2B)
**Back to the top if you complete all 4 rds with time left over**
