7/18/2022

CrossFit Megalodon – CrossFit

Warm-up

3 RDS

1:00 or 15 Cal on Concept 2

10 Each Leg Glute Bridge

0:30 Chin Over Bar Hold

10 Each Arm KB Press

Mobility

Front Rack

Wrist

Downward Dog

Lizard

Pigeon

Weightlifting

Every 2:30 Minutes

Back Squat (1 x 5 @ 57%)

Back Squat (1 x 3 @ 67%)

Back Squat (1 x 2 @ 76%)

Back Squat (1 x 2 @ 86%)

Back Squat (1 x 1 @ 90%)

Skill

Metcon (AMRAP – Rounds)

EMOM 5 based on your Fran Time

If Sub 3:00

12 Thrusters (95/65)

12 Pull Ups

3:00-5:00

9 Thrusters

9 Pull Ups

5:00-10:00

7 Thrusters

7 Pull Ups

10:00+

5 Thrusters

5 Pull Ups

Metcon

Metcon (Time)

20/14 Cal Echo Bike

75 Wall Balls (20/14)