6/7/2021

CrossFit Megalodon – CrossFit

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Warm-up

2:00 on any machine

Mobility

Band Shoulder

Pec Stretch

Downward Dog

Lizard

Pigeon

Calf

Weightlifting

Every 2 minutes

Back Squat (2 x 8 @ 30%)

Back Squat (1 x 4 @ 55-60%)

Back Squat (1 x 4 @ 70-75%)

Back Squat (1 x 2 @ 80-85%)

Weightlifting

Every 3 minutes

Back Squat (3 x 1 )

work up to a heavy single, not necessarily a one rep max

Back Squat (1 x 4 )

heavier than the 4s on 5/24

Metcon

Metcon (Time)

3 RDS (15 Min Cap)

50 Wall Balls (20/14)

35 Hang Knee Raise (RX+25 T2B)