9/6/2018

CrossFit Megalodon – CrossFit

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Warm-up

Row 500m or Bike 1200m

Mobility

Weightlifting

Deadlift (8 x 1 @ 80%)

Deadlift (3 x 6 )

2 sec pause at the knees on the way up

Accessory

suitcase carry 3 x 100 ft each arm

**keep midline in tact

Metcon

Metcon (Time)

(20 min cap)

Run 200

21 Squats (RX+Goblet 44/35) E (Pistols)

21 Box Jumps (24/20) RX+(30/24) E (34/30)

Run 400

15 Squats

15 Box Jumps

Run 800

9 Squats

9 Box Jumps