4/13/2020
CrossFit Megalodon – CrossFit
Warm-up
Run 400
10 Leg Swings each direction
3 RDS
3 Strict Pull ups or 5 Push Ups
15 Air Squats
Mobility
Weightlifting
2 Min rest between sets
**If you do not have the weight that you need perform the following rep scheme and tempo:
3 Reps every 90 seconds for 9 RDS
Tempo 3211
3 second lowering
2 second hold at the bottom
1 second up
1 second rest
Back Squat (1 x 5 @ 60%)
Back Squat (1 x 3 @ 75%)
Back Squat (1 x 1 @ 85%)
Back Squat (1 x 3 @ 85%)
Back Squat (1 x 2 @ 90%)
Back Squat (1 x 3 @ 85%)
Back Squat (3 x 6 @ 80%)
Metcon
Metcon (Time)
Buy In: 30/21 Cal Row
3 RDS
Run 400
18 Front Rack Lunges
50 DU
Limited Equipment Option
Metcon (Time)
3 RDS
Run 400 or Row 500 or Bike 1200
18 Front Rack Lunges
50 DU
Cash Out: Run 400 or Row 500 or Bike 1200
**Lunges can be done with dumbells or kettlebells in the front rack if no bar is available. If no weights at all double your lunges to 36**
