1/15/2021

CrossFit Megalodon – CrossFit

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Warm-up

2:00 min on any machine

Mobility

PVC Pass through

Band shoulder distraction

Barbell forearm smash

Band hamstring distraction

Bottom squat hold :30

Frog :30

Get Ready

7 Minutes

10 Squats

30ft Duck Walk

10 Down dog to push ups

150m Row

Metcon

Metcon (Weight)

15 Min Cap

5 RDS

20/15 Cal Row

10 Thrusters (75/45) RX+(95/65) E(115/85)

Until the 15:00

3 Front Squats

1 Jerk

build to a heavy complex