4/19/21

April 19, 2021 Posted by CHAD WOD

CrossFit Megalodon – Masters

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Warm-up

2:00 on any machine

Mobility

seated straddle

butterlfy

pigeon

twisted cross

thread the needle

puppy dog

Weightlifting

goal is to go up in weight each set, ending with a heavy 1 for the day. use a target to ensure depth.

Back Squat (1×8)

Back Squat (1×6)

Back Squat (1×4)

Back Squat (2×2)

go up in weight on second set

Back Squat (1×1)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

30 goblet squats (air squats)

15 box jumps (step-ups 15 total)

30 MB situps (situps)

15/12 calorie row
Modifications:

echo/assault bike: 11/8 calories

bike/ski erg: 15/12