5/03/2021
CrossFit Megalodon – CrossFit
Warm-up
2:00 min on any machine
Mobility
Band Shoulder
Pec Stretch
PVC Front Rack
Band Hamstring
Couch Stretch
Calf Stretch
Weightlifting
Every 2 minutes
Back Squat (2 x 10 @ 30%)
Back Squat (1 x 6 @ 50%)
Back Squat (1 x 4 @ 60%)
Back Squat (5 x 6 @ 70%)
+5-10# from 4/19
Metcon
Metcon (AMRAP – Reps)
0:00-4:00
10 Clusters (95/65) RX+(115/75) E (135/95)
15 Burpee Over Bar
DU (20) RX+(30) E (40)
4:00-8:00
6 Clusters (115/75) RX+(135/95) E (155/105)
15 Burpees Over Bar
DU (20) RX+(30) E (40)
8:00-12:00
4 Clusters (135/95) RX+(155/105) E (185/125)
15 Burpees Over Bar
DU (20) RX+(30) E (40)
**Goal is total reps**
RX=125
RX+=155
E=185
Finish all the work within the 4 minute interval to move on. If not that’s where your score ends but you don’t have to stop working. If you finish early feel free to continue working.
