5/14/2021

CrossFit Megalodon – CrossFit

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Warm-up

2:00 min on any machine

Mobility

Band Shoulder

Twisted Cross

Band Hamstring

Goblet Squat Hold 1:00

KB Calf Smash

Weightlifting

Every 2 Minutes

Back Squat (2 x 10 @ 30%)

Back Squat (1 x 5 @ 50%)

Back Squat (1 x 3 @ 65%)

Back Squat (1 x 3 @ 73%)

Back Squat (4 x 3 @ 78%)

+5/10# from 4/30

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

30 Cal Assault/Echo

30 Wall Ball (14/10) RX+(20/14)

Mods

Assault/Echo

-43 Cal Row/Bike Erg/Ski