5/4/2020

CrossFit Megalodon – CrossFit

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Warm-up

2 RDS

15 JJ

15 Squat

15 MC

15 Jump Squat

Mobility

Hold Bottom of Squat for 1 minute

Lizard

Half Front Split

Pigeon

then:

10 Cat Cows

Get Ready

21-15-9

Squat (45/35)

DU

Weightlifting

If you don’t have the weight for heavy lifting perform:

3 RDS

8 Single Leg Deadlift each leg

1 min max reps goblet or back squat

Back Squat (1 x 5 @ 70%)

Back Squat (1 x 3 @ 75%)

Back Squat (1 x 3 @ 80%)

Back Squat (1 x 2 @ 80%)

Back Squat (1 x 1 @ 85%)

Back Squat (1 x 1 @ 90%)

Back Squat (1 x 1 @ 96%)

Back Squat (1 x 1 @ 101+)

Metcon

Metcon (Time)

21-15-9

Deadlift

Hang Clean

Shoulder to Overhead