ME Lower Monday
CrossFit Megalodon – CrossFit
Warm-up
5 Rounds
150m Row
8 Alternating V-ups
8 Alternating Medball Box Step-ups
8 Empty Barbell Wide Stance Back Rack Good Mornings
Cap at 8:00
Deficit Sumo Deadlift
Build to a 1RM Sumo Deficit Deadlift*
*Deficit is 3” for today
Strength Timeline:
00:00-03:00 perform 5 reps @50%
03:00-06:00 perform 4 reps @60%
06:00-09:00 perform 3 reps @70%
09:00-12:00 perform 2 reps @80%
12:00-16:00 perform 1 rep @90%
16:00-20:00 PR attempt
NO MISSES!!!
(Score is Weight)
Metcon (AMRAP – Rounds and Reps)
AMRAP10
250m Row
20 Medball Box Step-ups* (14/10) RX+(20/14)
* Everyone steps up to a 20” Box
(Score is Rounds + Reps)
Cool down/Mobility
2:00 Hamstring stretch
