6/24/2022

CrossFit Megalodon – CrossFit

Warm-up

2 RDS

20 Cal Row

10 DB Upright Row Each Arm

10 Each Leg RDL

16 V Ups

Mobility

Downward Dog

Lizard

Half Front Split

Pigeon

Couch/Standing Quad

Weightlifting

Every 3 Minutes

Back Squat (1 x 6 @ 62%)

Back Squat (1 x 6 @ 71%)

Back Squat (2 x 6 @ 76%)

Weightlifting

Every 2 Minutes

Front Squat (1 x 5 @ 60%)

Front Squat (1 x 5 @ 65%)

Front Squat (2 x 5 @ 70%)

Metcon

Metcon (Time)

10 Min Cap

21-15-9

Echo only is RX

Deadlift (115/75) RX+(155/105) E (185/125)