9/10/2021

CrossFit Megalodon – CrossFit

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Warm-up

2:00 on any machine

Mobility

Twisted Cross

Childs Pose

Downward Dog

Puppy Dog

Lizard/Twisted Lizard

Pigeon

Saddle

Weightlifting

After each set perform 10 DB Push Press

Every 2:30 minutes

Shoulder Press (3 x 5 @ 75%)

Metcon

4 Min Rest Between AMRAPs

Metcon (AMRAP – Reps)

AMRAP 4

10/7 Cal Echo/Assault

5 Front Squats (135/85) RX+(185/125) E (225/155)

AMRAP 4

10/7 Cal Echo/Assault

5 Thrusters (115/75) RX+(155/105) E (185/125)

AMRAP 4

10/7 Cal Echo/Assault

5 Clusters (95/65) RX+(135/85) E (155/105)

AMRAP 4

Max Reps Wall Balls (20/14) RX+(30/20)