6/5/2020

CrossFit Megalodon – CrossFit

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Warm-up

2 RDS

15 JJ

15 Squat

15 MC

15 Jump Squat

Mobility

Weightlifting

Every 2:15

Back Squat (1 x 6 @ 60%)

Back Squat (1 x 4 @ 70%)

Back Squat (1 x 2 @ 75%)

Back Squat (1 x 1 @ 80%)

Back Squat (3 x 1 @ 80-90%)

Weightlifting

Single Leg KB Deadlift (3 x 12 each leg)

Metcon

WZAOQ 2018 Workout 4 Scaled (AMRAP – Rounds and Reps)

AMRAP 16

Devils Press (35/20)

Alt. DB Box Step Ups (24/20)

**Step ups with one dumbell**

2/2, 4/4, 6/6, 8/8 etc…

WZAOQ 2018 Workout 4 Intermediate (AMRAP – Rounds and Reps)

AMRAP 16

Devil Press (35/20)

Alt. DB Box Step Ups (24/20)

2/2, 4/4, 6/6, 8/8 etc…

WZAOQ 2018 Workout 4 Elite/RX (AMRAP – Rounds and Reps)

AMRAP 16

Devils Press (50/35)

Alt. DB Box Step Ups (24/20)

2/2, 4/4, 6/6, 8/8 etc…