7/5/2021

CrossFit Megalodon – CrossFit

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Warm-up

2:00 on any machine

Mobility

Band Shoulder

Band Tricep

PVC Forearm

Front Rack Stretch

Band Hamstrings

1:00 Bottom of the Squat Hold

Weightlifting

Front squats all start “in the hole.” Use the safety arms for this. After every set of front squats SPRINT 10/8 Cal on the assault or echo.

Front Squat (1 x 3 @ 50%)

Front Squat (1 x 3 @ 60%)

Front Squat (1 x 3 @ 65%)

Front Squat (1 x 3 @ 70%)

Front Squat (1 x 3 @ 75%)

Metcon

Metcon (Time)

Proud to Be an American (short)

Goal is sub 6 for each part, time cap of 7:30

5 RDS

200m Run

1 Rope Climb

*rest 1:1 (rest is equal to the time it takes to finish the first 5 rounds)

5 RDS

200m Run

4 C2B (RX+BMU)