4/4/2022

CrossFit Megalodon – CrossFit

Warm-up

2:00 on any machine

10 leg swings

10 front/side/rear lunges

Mobility

Twisted Cross

Seal

Downward Dog

Seated Straddle

Saddle

Weightlifting

Every 3 Minutes

Back Squat (1 x 4 @ 75%)

Back Squat (1 x 3 @ 80%)

Back Squat (1 x 2 @ 85%)

Back Squat (1 x 1 @ 90-95%)

Back Squat (1 x max reps @ 80%)

Weightlifting

Every 2 minutes

Deadlift (4 x 3 + 1)

3 deadlift to the knee + 1 deadlift

build in weight

Metcon

Metcon (Time)

21-15-9 – 5 Min Cap

Wall Ball (20/14) RX+(30/20)

Sit Ups (RX+T2B)