6/13/2022
CrossFit Megalodon – CrossFit
Warm-up
3 RDS
15/12 Cal Row
10 Glute Bridge
20 Band Pull Apart
10 Single Leg RDL
Mobility
Puppy Dog
Downward Dog
Lizard
Saddle
Weightlifting
Every 3 Min
Back Squat (1 x 8 @ 62%)
Back Squat (1 x 8 @ 67%)
Back Squat (1 x 6 @ 75%)
Back Squat (1 x 6 @ 80%)
Weightlifting
Every 2 Min
Front Squat (1 x 5 @ 70%)
Front Squat (1 x 5 @ 75%)
Front Squat (2 x 5 @ 80%)
Metcon
Metcon (Time)
1000m Row @ +20sec/500 record pace
rest 2:00
2 RDS
500m @ +20sec/500 record pace
rest 1:00
**for the 1000 meters row at 20 seconds per 500 slower than record pace**
**for the 500m row at 20 seconds per 500 slower than record pace**
Accessory
Optional: Accumulate 60 Star Fish
Accessory
Optional: 100 Pistols for time. If this will take longer than 6:00 do air squats.