6/18/2021

CrossFit Megalodon – CrossFit

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Warm-up

2:00 on any machine

Mobility

Band Shoulder

Pec Stretch

Puppy Dog

Lizard

Pigeon

Band Hamstring

Calf

Weightlifting

Every 2 minutes

Back Squat (2 x 10 @ 30%)

Back Squat (1 x 5 @ 55%)

Back Squat (1 x 3 @ 75%)

Back Squat (1 x 2 @ 85%)

Back Squat (1 x 1 @ 90%)

Weightlifting

Every 3 minutes

Back Squat (1 x 2 )

heavier than your last 2 rep

Back Squat (1 x 4 )

possibly heavier than your set of 4 last monday

Metcon

Metcon (Time)

11 Min Cap

42 DU

21 Push Ups

15 Alt. Lunges

30 DU

15 Push Ups

12 Alt. Lunges

18 DU

9 Push Ups

9 Alt. Lunges