DE Lower Thursday

CrossFit Megalodon – CrossFit

Warm-up

3 Rounds

5 I’s, Y’s, and T’s

8 Odd object deadlifts (athletes’ choice)

10 Banded pull aparts

0:30 bike

Metcon (No Measure)

EMOM21

MIN1: 1-3 Wall walks + a HSPU

MIN2: 0:30 Odd Object Hold

MIN3: Bike for recovery
(No measure)

Accessory (No Measure)

4 Sets

15 Seated deadlifts

Superset with

15 GHRs
(No Measure)

Option 2 (Distance)

Bike Erg

3 RDS

1:00 @ 165 watts

0:30 @ 275 watts

0:30 @ 245watts

then rest as needed before starting the 8 rounds

8 RDS

1:15 @ 300 watts

1:15 @ 245 watts

0:30 @ 165 watts

*rest 30 seconds between rounds

Shawn T. O’Dare (Time)

2 Mile Run
16 Burpees
85 Box Step Ups (20/16″)

Wear a vest (50/30)

Cool down/Mobility

5:00 Foam roll lower