3/30/2020

CrossFit Megalodon – CrossFit

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Warm-up

15 JJ

15 Squat

15 MC

15 Jump Squat

Mobility

Weightlifting

Up to 20 minutes to find your 1 RM for today

Back Squat (1 RM)

This is if you have the weights and do not have a recent max. If not move on to part 2.

Weightlifting

Rest 2 minutes between sets

For these squats, if you do not have enough weight add a 3 second lowering phase to your reps.

Back Squat (1 x 3 @ 75%)

Back Squat (1 x 3 @ 80%)

Back Squat (1 x 3 @ 85%)

Back Squat (3 x 7 @ 70%)

Weightlifting

Sumo Deadlift (3 x 8 )

Rest 90 seconds

Metcon

Metcon (Time)

21 Thrusters

42 Lateral Bar Hops

15 Thrusters

30 Lateral Bar Hops

9 Thrusters

18 Lateral Bar Hops