4/6/2021

CrossFit Megalodon – CrossFit

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Warm-up

2:00 min on any machine

Mobility

Band Shoulder

Pec Stretch

Front Rack Stretch

Pigeon

Seated Forward Fold

Calf

Weightlifting

Every 2 minutes

Bench Press (1 x 5 @ 60%)

Bench Press (1 x 3 @ 70%)

Bench Press (1 x 3 @ 75%)

Bench Press (1 x 2 @ 80%)

Bench Press (1 x 1 @ 85%)

Bench Press (3 x 4 @ 70-75%)

Metcon

Metcon (Time)

3 RFT (15 min cap)

Assault/Echo Cal (18/13) RX+(20/15)

15 Deadlift (bodyweight)

10 Burpee Over Bar

5 Single Arm Devil Press (35/25) RX+(50/35)

Mods

Cal Bike

-Bike/Ski/Row Erg (25/18) RX+(29/21)