6/28/2019

CrossFit Megalodon – CrossFit

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Warm-up

Bike 1200 or row 500

Mobility

Weightlifting

E2MOM

Each squat with a 3 second hold at the bottom

Paused Front Squat (1 x 3 @ 65%)

Paused Front Squat (1 x 3 @ 70%)

Paused Front Squat (1 x 2 @ 75%)

Paused Front Squat (2 x 2 @ 80%)

Paused Front Squat (2 x 2 @ 85%)

Weightlifting

Weighted Step-ups (3 x 8 each leg)

work up in weight

dumbell or barbell

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 7

30 DU (scaled heavy rope same number in singles)

3 Hang Squat Clean (115/75) (155/105) (185/125)

6 Burpees over Bar