4/23/2021
CrossFit Megalodon – CrossFit
Warm-up
2:00 min on any machine
Mobility
Band Shoulder
Calf Stretch
Saddle
Band Hamstring
Pigeon
Weightlifting
Every 2 minutes
Back Squat (3 x 5 @ 30%)
Back Squat (1 x 4 @ 50%)
Back Squat (1 x 3 @ 65%)
Back Squat (5 x 5 @ 73%)
Metcon
EMERGENCY BRAKE (Time)
2:00 min on 1:00 off (8 rd cap)
For Time
30/24 Cal Assault/Echo
30 Power Cleans (95/65) RX+(115/85)
30/24 Cal Assault/Echo
30 Front Squats
30/24 Cal Assault/Echo
30 Squat Cleans
**Cap 16 Min. Add 1 sec to your time for every rep incomplete**
Mods
Cal Bike
-30/24 Cal Ski
-40/30 Cal Bike Erg
-24 Burpees
-400m Run
