8/23/2021

CrossFit Megalodon – CrossFit

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Announcement

Just a reminder if you are on the waitlist for 930 and a spot does not open up there is open gym at 1030.

Warm-up

2:00 on any machine

Mobility

Band Shoulder

Prayer

Front Rack Stretch

Dragon

Half Front Split

Pigeon

Calf

Weightlifting

Every 2:30

Back Squat (1 x 8 @ 65%)

Back Squat (1 x 8 @ 70%)

Back Squat (1 x 6 @ 80%)

Back Squat (1 x 6 @ 85%)

Weightlifting

Every 2:30

Front Squat (1 x 5 @ 75%)

Front Squat (1 x 5 @ 80%)

Front Squat (1 x 5 @ 85%)

Metcon

The Wretched Reloaded (Thunderdome 2018) (Time)

(11 Min Cap)

15 DBall G2S (70/40) RX+(100/70) E (150/100)

45 SA Thruster (25/15) RX+(35/25) E (50/35)

12 DBall G2S

30 Alt Snatch

9 DBall G2S

15 DBall Squat

6 Dball G2S