6/15/2022

CrossFit Megalodon – CrossFit

Warm-up

3 RDS

15/12 Cal Row

20 Cossack Squat

6 Each Arm DB OHS

10 Push Ups or 4 Inchworms

Mobility

Partner chest/shoulder opener (hanging from the rig)

Squat and reach x 5 each side

Weightlifting

Overhead Squat (3 x 8 )

bamboo bar

Weightlifting

Overhead Squat (1 x 5 @ 55%)

Overhead Squat (1 x 5 @ 64%)

Overhead Squat (1 x 4 @ 67%)

Overhead Squat (1 x 4 @ 72%)

Overhead Squat (1 x 5 @ 55%)

Metcon

Metcon (AMRAP – Reps)

AMRAP 10

10 Cal Echo +1

10 Devil Press (30/20) RX+(35/25) E (50/35) +1

then 5:00 rest

AMRAP 6

10 Cal Echo +1

10 Devil Press +1

*add 1 rep to each movement every time you start a new round*

*new conversion for Echo to Assault by the IPAD*