ME Lower Monday

CrossFit Megalodon – CrossFit

Warm-up

3 Rounds

10 Deadlifts

10 Ring Rows

10 Alternating Elbow punches

10 Empty Barbell Front rack Alt lunges

10 Empty Barbell Squats

Deficit Deadlift

Build to a 1RM 3” Deficit Deadlift

00:00-03:00 perform 6 deadlifts @40%

03:00-06:00 perform 5 deadlifts @50%

06:00-09:00 perform 4 deadlifts @60%

09:00-12:00 perform 3 deadlifts @70%

12:00-15:00 perform 2 deadlifts @80%

15:00-18:00 perform 1 deadlift @90%

18:00-20:00 PR attempt

NO MISSES!

(Score is Weight)

Metcon (AMRAP – Rounds and Reps)

AMRAP10

6 Ring Rows

8 Alternating Front rack lunges (45/35) RX+ (75/55)

10 Front Squats

(Score is Round + Reps)

Cool down/Mobility

1:00 Saddle Stretch

1:00 Hamstring Stretch