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