5/18/2022

CrossFit Megalodon – CrossFit

Warm-up

2:00 on any machine

Mobility

Twisted Cross

Puppy Dog

Downward Dog

Dragon

Couch

Weightlifting

Every 90 Seconds

Deadlift (4 x 4 + 1 @ 70%+)

4 dimmels + 1 deadlift

Accessory

100 each leg banded leg curls

Accessory

3 RDS

20 V ups

15 each leg single leg alternating v ups

45-60 seconds tuck hold

Metcon

Metcon (Time)

TIME CAP 12 MINUTES

10-8-6-4-2 Ground to Overhead

After every set perfrom 8 burpees over bar

RX 75/45

95/65

115/75

135/95

155/105

RX+ 95/65

115/75

135/95

155/105

185/125

E 135/95

155/105

185/125

205/145

225/155