5/17/2021
CrossFit Megalodon – CrossFit
Warm-up
Every 2 minutes
Mobility
20 Pass Through
10 Around the World
20 OHS
Lizard
Pigeon
Seated Forward Fold
Seal/Sphinx
Weightlifting
Every 2 minutes
Back Squat (3 x 5 @ 30%)
Back Squat (1 x 4 @ 50%)
Back Squat (1 x 3 @ 65%)
Back Squat (1 x 1 @ 78%)
Weightlifting
Every 3 minutes
Back Squat (3 RM)
3 attempts to build to a heavy set of 3 reps
Weightlifting
Every 3 minutes
These two drop sets of 6’s should feel good after dropping weight from your heavy triple, so try and go heavier
than your last time we did 6’s on 5/3/2021.
Back Squat (2 x 6 @ 75-80%)
Metcon
Metcon (AMRAP – Reps)
AMRAP 5
Run 400
Max Reps Bench (115/65) RX+(135/85) E (155/105)
