7/15/2019

CrossFit Megalodon – CrossFit

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Warm-up

500m row or 1200m bike

Mobility

Weightlifting

Dead Stop Front Squat (5 x 3 @ last 5 x 5 weight)

Barbell Glute Bridges (4 x 8)

Metcon

Metcon (Time)

20 Burpee (RX+Over Bar)

30 Heavy Rope Singles (RX+DU)

4 Sq Clean (135/95) RX+(185/125) E (245/170)

30 Heavy Rope Singles (RX+DU)

20 Burpee (RX+Over Bar)