ME Lower Monday

CrossFit Megalodon – CrossFit

Warm-up

EMOM4

MIN1: 6 alternating step-ups + 8 Boot Strappers

MIN2: 0:30 moderate row + 6 Tempo air squats (2222)

-then-

EMOM4

MIN1: 6 Box Jump step downs + 8 alternating groiners

MIN2: 0:30 Sprint row + 6 jumping air squats

Box Squat (Build to 1 RM

Build to a 1RM Box Squat*
*Use a SSB if you got it, otherwise do a straight bar box back squat. Have a spotter on each side or use safety spotter arms.
(Score is Weight)

)

00:00-02:00 perform 5 reps @40-50%

02:00-04:00 perform 4 reps @50-60%

04:00-06:00 perform 3 reps @60-70%

06:00-08:00 perform 2 reps @70-80%

08:00-10:00 perform 1 rep @80-85%

10:00-12:00 perform 1 rep @90-95%

12:00-15:00 PR attempt

NO MISSES! Log box height.

Christine (Time)

3 rounds for time of:

500-m row

12 bodyweight deadlifts

21 box jumps, 20-in. box
(Score is Time)

Cool down/Mobility

2:00 Couch Stretch per leg