8/30/2021
CrossFit Megalodon – CrossFit
Warm-up
3 RDS
1:00 any machine
10 leg swings L and R
10 air squats
Mobility
Puppy Dog
Downward Dog
Lizard
Pigeon
Calf
Weightlifting
Every 3 minutes
Back Squat (1 x 8 @ 65%)
Back Squat (1 x 6 @ 75%)
Back Squat (1 x 4 @ 85%)
Back Squat (1 x 4 @ 90%)
Weightlifting
Every 2 minutes
Front Squat (2 x 5 @ 70%)
Front Squat (1 x 5 @ 75%)
Metcon
Metcon (AMRAP – Reps)
AMRAP 12
32/24 Cal Row/Bike Erg/Ski
12 Burpee Box Jump Over (24/20)
4 Dball Over Shoulder (70/40) RX+(100/70) E(150/100)
Rest 4:00
AMRAP 6
16/12 Cal Row/Bike Erg/Ski
6 Burpee Box Jump Over
2 Dball Over Shoulder
