7/19/2019
CrossFit Megalodon – CrossFit
Warm-up
2 RDS
15 JJ
15 Squat
15 MC
15 Jump Squat
Mobility
Weightlifting
Every 90 seconds
Back Squat (2 x 2 @ 80-85%)
Back Squat (1 x 1 @ 85-90%)
Back Squat (1 x 1 @ 90-94%)
Back Squat (3 x 8 @ 75%)
Accessory
Single Leg KB Deadlift (3 x 12 each side)
Metcon
Thunderdome 2019 Goose Egg RX (Distance)
11 Min Cap
DBall Bear Hug Carry (150/100)
**each drop complete:
3 Ground over shoulder
10 Chest to Bar
Thunderdome 2019 Goose Egg Intermediate (Distance)
11 Min Cap
DBall Bear Hug Carry(100/70)
**each drop complete:
3 Ground over shoulder
10 Pull Up
Thunderdome 2019 Goose Egg Scaled (Distance)
11 Min Cap
DBall Bear Hug Carry (70/50)
**each drop complete:
3 Ground over shoulder
10 Ring Row
