1/30/2021

CrossFit Megalodon – CrossFit

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Warm-up

400m Run

50ft Tin Soldiers

50ft Samson

Mobility

Pec Stretch

Band Shoulder Distraction

Seated Forward Fold

Upward Dog

Downward Dog

Metcon

Metcon (AMRAP – Reps)

Partnered

Five 6 Minute Stations

*2 Minute rest between each*

AMRAP 6

20 Keg Ground to Overhead

20 Box Step Overs (35/25) RX+ (50/35)

AMRAP 6

200ft Yoke Carry

10 Dball Over Yoke (70/40) RX+(100/70)

RX+ Dball + Burpee Over Yoke

AMRAP 6

21 Cal Bike

15 Thruster (75/45) RX+(95/65)

9 Pull Up

AMRAP 6

200m Run together

10 Man Makers (30/20) RX+(40/30)

AMRAP 6

Max Reps @ 90% of 1 RM Clean