6/7/2022

CrossFit Megalodon – CrossFit

Warm-up

3 RDS

15/12 Cal Concept 2

5 Each arm single arm kneeling db press

15 Back extensions

4 Inch worm

Mobility

Band Shoulder

Band Tricep

Downward Dog

Saddle

Weightlifting

Every 90 Seconds

Push Press (1 x 10 @ 60%)

Push Press (2 x 8 @ 63%)

Push Press (1 x 8 @ 66%)

Weightlifting

Shoulder Press (1 x 8 )

build to an 8 RM

Metcon

Metcon (Time)

40/30 Cal Echo/Assault

into

3 RDS

10 Devil Press (30/20) RX+(50/35)

10 Sandbag Cleans (70/40) RX+(100/70)

into

20/16 Cal Echo/Assault