9/16/2021

CrossFit Megalodon – CrossFit

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Mobility

Puppy Dog

Thread the Needle

Wrist

Standing Quad/Couch Stretch

Pigeon

Butterfly

Downward Dog

Standing Straddle

Metcon

Metcon (AMRAP – Reps)

20 Min Bike Erg

for average watts

Metcon

Rest 4 minutes before the 400m and 200m sprints

Metcon (Time)

Run 200

rest 1:00

Run 400

rest 2:00

Run 800

rest 4:00

*score here is total time including rests

*plus is with weight vest

400m Run (Time)

Max Effort 400m Run

200m Run (Time)

run 200m for time