6/4/2021

CrossFit Megalodon – CrossFit

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Warm-up

2:00 on any machine

Mobility

Band Shoulder

Pec Stretch

Band Hip Distraction/Couch

Band Hamstring

Calf Stretch

Weightlifting

Every 90 Seconds

Back Squat (3 x 5 @ 30%)

Back Squat (1 x 5 @ 50%)

Back Squat (1 x 3 @ 70%)

Back Squat (1 x 2 @ 80%)

Back Squat (1 x 1 @ 85%)

Weightlifting

Every 2 minutes

Back Squat (1 x 2)

heavier than the double on 5/21

Back Squat (2 x 5 )

same weight as the 5’s from 5/21

Metcon

Mount Rushmore (Time)

(50/40) Cal Assault/Echo

42-30-18

Wall Ball (20/14)

T2B

(50/40) Cal Assault/Echo

Mods

Bike:

Bike Erg/Row/Ski Erg (70/57)