4/13/2021

CrossFit Megalodon – CrossFit

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Warm-up

2:00 min on any machine

Mobility

Band Shoulder

Pec Stretch

Calf Stretch

Pigeon

Band Hamstring

Saddle

Weightlifting

Bench Press (1 x 5 @ 50%)

Bench Press (1 x 3 @ 60%)

Bench Press (1 x 2 @ 70%)

Bench Press (1 x 2 @ 80%)

Bench Press (1 x 2 @ 85-90%)

Bench Press (3 x 8 @ 60-70%)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Minutes

50/35 Cal Assault/Echo

then AMRAP remaining

50 Wall Ball (20/14)

25 Deadlift (115/75) RX+(135/85) E (155/105)

Mods

Cal Echo

-70/49 Cal Row/Ski/Bike Erg