1/16/2022
CrossFit Megalodon – CrossFit
Warm-up
Run 200
rest 1:00
Run 400
rest 2:00
Run 200
Mobility
Band Shoulder
Band Tricep
Front Rack
Lizard
Half Front Split
Saddle
Get Ready
3 RDS
10-15 Push Ups
5-10 Strict Pull Ups
2 RDS with an empty bar
5 Romanian Deadlift
5 Cleans
5 Front Squats
5 Push Press
5 Back Squat
Metcon
Row/Death by Thrusters (Distance)
Row for Distance (goal 2K)
**Death by Thrusters (Rx 75/45) RX+ (95/65)**
every minute perform thrusters equal to the round #
**Goal is to reach 2000m before you are unable to perform thrusters within the minute**
**Begin with the row
