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*
