1/20/2021

CrossFit Megalodon – CrossFit

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Warm-up

2:00 min on any machine

Mobility

Band shoulder distraction

Front rack stretch

Pec stretch

Pigeon stretch

Frog stretch

KB calf smash

Metcon

Cho-To-Go (AMRAP – Rounds)

AMRAP 5

40/30 Cal Row

20 Box Jump Overs (24/20)

AMRAP Macho Man (95/65) RX+(135/95)

rest 5

AMRAP 5

30/24 Cal Row

15 Box Jump Overs

AMRAP Macho Man (115/85) RX+(155/105)

rest 5

AMRAP 5

20/15 Cal Row

10 Box Jump Overs

AMRAP Macho Man (135/95) RX+(185/135)

*Macho Man

3 Power Cleans

3 Front Squats

3 Push Jerks

Weightlifting

Optional….if time allows

Bench Press (1 x 5 @ 80-85%)

Bench Press (1 x 3 @ 85-90%)

Bench Press (1 x 2 @ 90%)

Bench Press (1 x 3 @ 85-90%)

Bench Press (2 x 8 75-80%)