1/12/2021
CrossFit Megalodon – CrossFit
Warm-up
2:00 on any machine
Mobility
band shoulder distraction
band tricep stretch
pec stretch
band hamstring distraction
spiderman stretch
samson stretch
Get Ready
8 Min
1:00 Bike or Row
5 Scap Pulls
5 Strict Pull Ups
30′ KB Suitcase carry each side
30′ Single KB OH carry each side
Metcon
Delight (AMRAP – Rounds and Reps)
AMRAP 15
12 Box Jump Overs (24/20)
12 Deadlift (115/85) RX+(135/95) E (155/105)
9 Bar Facing Burpees
9 Hang Power Cleans
6 RR (RX+Pull Ups) E (BMU)
6 Push Jerk
