7/15/2022

CrossFit Megalodon – CrossFit

Warm-up

3 RDS

15/12 Cal Row

5 Each Arm MB Push Ups

0:30 Ring Support

25 DU

Mobility

20 Pass Through

PVC Tricep

Front Rack

Wrist

Lizard

Half Front Split

Couch/Standing Quad

Weightlifting

Every 2:30

Back Squat (2 x 5 @ 62%)

Back Squat (3 x 5 @ 67%)

Weightlifting

Every 2 Minutes

Front Squat (4 x 5 @ 60%)

Metcon

Metcon (Time)

21 Hang Cleans (75/45) RX+(95/65) E (135/95)

21 Push Ups

15 Power Cleans (95/65) RX+(115/85) E (155/105)

15 Ring Dips

9 Sq Cleans (115/85) RX+(135/95) E (185/125)

9 HSPU

Scaling Options

DB Shoulder Press (2×30/20)

Bench Dips

Push Ups

Bench Dips

Bar Dips