7/18/2018

CrossFit Megalodon – CrossFit

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Warm-up

2 RDS

15 JJ

15 Squat

15 MC

15 Jump Squat

Mobility

Weightlifting

Front Squat (5 x 5 )

75% of last friday’s 6×3

Barbell Glute Bridges (3 x 10)

Metcon

Metcon (Time)

5 RDS 15 min cap

5 Deadlift (155/105) RX+(225/155) E (275/190)

15 KBS (35/26) RX+(53/35) E (70/53)

60 SU (RX+/E 30 DU)

CASH OUT: 800m run

POST WOD

5 RDS

2 Narrow Grip Pull ups

2 Wide Grip Pull ups

2 Chin Ups

**All reps strict, band if necessary**