CrossFit – Wed, Nov 30

CrossFit Megalodon – CrossFit

Warm-up

3 RDS

200m Run

10 Cossack Squats

20 Alt. Lunges

Mobility

Thread the Needle

Twisted Cross

Lizard

Half Front Split

Pigeon

Calf

Weightlifting

goal is 30-40 seconds rest between sets

Back Squat (12 x 2 @ 80-90%)

Metcon

11/30/2022 (Time)

21-15-9 (12 Min Cap)

Deadlift (115/75) RX+(155/105)

Box Jump (24/20)

**Deadlift plus band**

color by max

under 250lbs black

over 250lbs purple