8/17/2020

CrossFit Megalodon – CrossFit

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Warm-up

2 RDS

15 JJ

15 Squats

15 MC

15 Jump Squats

Mobility

Weightlifting

Every 2:30

Front Squat (2 x 3 @ 60%)

Front Squat (2 x 2 @ 70%)

Front Squat (1 x 1 @ 75%)

Front Squat (1 x 1 @ 85%)

Front Squat (1 x 1 @ 90%)

Front Squat (1 x 1 @ 95%)

Front Squat (1 x 1 @ 95%+)

Front Squat (1 x 1 @ 95%+)

Metcon

Metcon (AMRAP – Rounds)

EMOM – 5 RDS

5 Thrusters (95/65) RX+(7) E (9)

5 Pull Ups (RX+7) E (9)

**Standards/weights based on your Fran time**

If your Fran is/was:

7:00-9:00 do the RX

5:00-7:00 do the RX+

sub 5:00 do the E