6/6/2022

CrossFit Megalodon – CrossFit

Warm-up

3 RDS

15/12 Cal Row

12 Curls with empty bar

10 each leg single leg glute bridge

0:20 L-sit support

Mobility

Puppy Dog

Downward Dog

Lizard

Saddle

Weightlifting

Every 3 Min

Back Squat (1 x 8 @ 62%)

Back Squat (1 x 8 @ 67%)

Back Squat (1 x 6 @ 75%)

Back Squat (1 x 6 @ 80%)

Weightlifting

Every 2 Min

Front Squat (1 x 5 @ 60%)

Front Squat (1 x 5 @ 70%)

Front Squat (1 x 5 @ 75%)

Front Squat (1 x 5 @ 80%)

Metcon

1000m Row (Time)

Max Effort 1000m Row

Accessory

3 RDS

20 V-Ups

20 Knee Tucks

Accessory

Bonus:

EMOM 10

10 Burpee Box Jump Overs (24/20)