8/2/2021
CrossFit Megalodon – CrossFit
Warm-up
2:00 on any machine
Mobility
Band Shoulder
Pec Stretch
Downward Dog
Band Hamstring
Saddle
Butterfly
Weightlifting
Every 2 minutes
Back Squat (1 x 10 @ 60%)
Back Squat (1 x 8 @ 70%)
Back Squat (1 x 6 @ 75%)
Back Squat (1 x 4 @ 80%)
Weightlifting
Every 3 minutes
*In between sets perform 10/8 cal sprint on assault/echo
Front Squat (1 x 5 @ 60%)
Front Squat (2 x 5 @ 70%)
Metcon
Metcon (Time)
20 Minute Cap
21-15-9
Thrusters (75/45) RX+(95/65)
Push-Ups
into:
9-15-21
Deadlift (135/85) RX+(185/125)
Pull-Ups
