1/9/2022

CrossFit Megalodon – CrossFit

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Warm-up

Rowling 3 rounds each partner

Mobility

Band Shoulder

Prayer

Twisted Cross

Half Saddle/Single Leg Forward Fold

Weightlifting

Death By Pull Ups (AMRAP – Rounds and Reps)

Reps are equal to the round number. Example: 1 rep first minute, 2 reps second minute, 3 reps third minute….

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

400m Row

50 DU (RX+100)

12 Single Arm DB/KB Thrusters (35/25) RX+(50/35)