7/13/2022

CrossFit Megalodon – CrossFit

Warm-up

3 RDS

15/12 Cal Ski or Row

6 Each Arm OHS

20 Heel Overs

10 SOTS Press PVC

Mobility

Partner on rig chest/shoulder opener x 2

Squat and Reach x 5 each side

Weightlifting

Every 2 Min

Overhead Squat (4 x 6 )

Bamboo OHS

Increase weight each set, the last set should be difficult.

Weightlifting

Every 90 Seconds

Overhead Squat (2 x 5 @ 60%)

Overhead Squat (1 x 5 @ 65%)

Overhead Squat (1 x 4 @ 70%)

Overhead Squat (1 x 3 @ 75%)

Overhead Squat (1 x 2 @ 80%)

Overhead Squat (3 x 1 @ 84%)

Metcon

Metcon (AMRAP – Reps)

AMRAP 8

3 Deadlifts (135/85) RX+(185/125)

6 Bar Facing Burpees

Every round increase deadlift by 3, burpees REMAIN THE SAME!