8/1/2018

CrossFit Megalodon – CrossFit

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Warm-up

Run 400

10 Scorpion

10 cat/cow

Mobility

Weightlifting

Deadlift (1 x 10 @ 50%)

Deadlift (1 x 8 @ 60%)

Deadlift (1 x 6 @ 70%)

Deadlift (1 x 4 @ 80%)

Deadlift (1 x 2 @ 90%)

Accessory

Good Mornings (1 x 50 banded)

Metcon

Metcon (Time)

3 RFT (18 min Cap)

Bike Cals (12/8) RX+(15/10) E (20/15)

20 Goblet Squat (53/44) RX+(SAOHS 44/26) E (SAOHS 53/35)

CASH OUT: 800m Run
SA OHS = Single arm ohs

switch arms every 5 reps