4/30/2021

CrossFit Megalodon – CrossFit

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Warm-up

2:00 min any machine

Mobility

Band Shoulder

PVC Front Rack

Saddle

Pigeon

Seated Straddle

Band Hamstring

Calf

Weightlifting

Every 2 minutes

Back Squat (3 x 5 @ 30%)

Back Squat (1 x 4 @ 50%)

Back Squat (1 x 3 @ 65%)

Back Squat (1 x 2 @ 73%)

Back Squat (5 x 3 @ 78%)

+5-10# from 4/16

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups