4/27/2020
CrossFit Megalodon – CrossFit
Warm-up
Run 400 or row 500 or bike 1200
Mobility
10 leg swings each direction
twisted cross
pigeon stretch
bound angle (seated, soles together, fall forward)
saddle
Weightlifting
Rest 2-3 min between sets/
Deadlift (1 x 3 @ 55%)
Deadlift (1 x 2 @ 65%)
Deadlift (1 x 2 @ 75%)
Deadlift (1 x 1 @ 80%)
Deadlift (1 x 1 @ 85%)
Deadlift (1 x 1 @ 90-95%)
Metcon
CrossFit Games Open 17.5 (Time)
10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders
*40 minute time cap
CrossFit Games Open 17.5 Scaled (Time)
10 rounds for time of:
9 thrusters 65# / 45#
35 single-unders
*40 minute time cap
