CrossFit – Wed, Aug 10

CrossFit Megalodon – CrossFit

Warm Up

3 RDS

1:00 Ski Erg

10 Windmills Each Side

8 Strict Chin Ups

10 Glute Bridge

Mobility

Partner Chest/Shoulder Opener on the Rig

Wrist

Dragon

Seated Leg Crossover

Pigeon

Weightlifting

SOTS press (3 x 10)

for warm up

Overhead Squat (1 x 5 @ 60%
1 x 5 @ 65%
1 x 3 @ 70%
1 x 2 @ 75%
1 x 2 @ 80%
1 x 2 @ 85%
1 x 1 @ 90%
2 x 1 @ 100%+
1 x 3 @ 60%)

score the heaviest set

Metcon

8/10/2022 (Time)

5 Min Cap

21-15-9

Front Squats (75/45) RX+(95/65) E (135/95)

15-12-9

Back Rack Forward Lunges (in place)