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.