7/20/2022

CrossFit Megalodon – CrossFit

Warm-up

3 RDS

15/12 Cal Ski or Row

0:30 Ring Support Hold

10 Each Leg DB Rom Deadlift

8 Strict Pull ups or Ring Rows

Mobility

Band Shoulder

Pec

Couch/Standing Quad

Band Hamstring

Weightlifting

Deadlift (20 x 1 @ 68%)

Every 30 Seconds

Advanced: add a 2″ deficit

Metcon

Metcon (Time)

20:00 Cap

4 RDS

400/320m Row DAMPER 2

8 Sandbag or Dball Cleans (70/40) RX+(100/70) E (150/100)

4 Wall Walks (RX+75′ HS Walk)