10/25/2021
CrossFit Megalodon – CrossFit
Warm-up
2:00 on any machine
Mobility
Band Shoulder
Front Rack Stretch
Twisted Cross
Lizard
Half Front Split
Pigeon
Get Ready
2 Rounds
5 Romanian Deadlift
5 Power Clean
5 Front Squat
5 Push Press
Metcon
Lee (Time)
Five rounds for time of:
Run 400 meters
1 Deadlift, 345#
3 Cleans, 185#
5 Push Jerks, 185#
3 Muscle-ups
1 Rope climb, 15 ft.
In honor of U.S. Army Staff Sergeant Dick Alson Lee Jr., 31, of Orange Park, Florida, died on April 26, 2012
To learn more about Lee click here
Female Weights
Deadlift 245
Cleans + Jerks 125
Scaling options for Muscle Ups:
Intermediate – C2B
Novice – Pull Ups
Beginner – Jumping Pull Ups
