1/25/2021
CrossFit Megalodon – CrossFit
Warm-up
2:00 minutes on any machine
Mobility
Front rack stretch
Wrist stretch
PVC Pass throughs
Pigeon stretch
Samson stretch
Goblet squat hold
Weightlifting
EMOM alternating front and back squats
Front Squat (5 x 4 @ 60-62%)
Back Squat (5 x 8 @ 60-62% of 1RM Front Squat)
Metcon
Wonderworld (Time)
20 Minute Cap
150 Singles (RX+/E 100 DU)
21 Power Cleans (95/65) RX+(135/95) E (155/105)
21 Bar facing burpees
100 DU
15 Power Cleans
15 Bar facing burpees
100 DU
9 Power Cleans
9 Bar facing burpees
Mods
Double Unders
-150 Singles
-100 Line Hops
-1:30 Practice
Power Cleans
-Double dumbell power cleans
-2 x reps alternating single db power cleans
