11/16/2021

CrossFit Megalodon – CrossFit

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Warm-up

Run 200

10 Wall Balls

10 Sit Ups

Mobility

20 pass through

front rack stretch

lizard

half front split

seated straddle

Weightlifting

Every 90 Seconds

Squat Clean (3 x 2 @ 75-90%)

Clean Pull (3 x 3 @ 93-98%)

Metcon

Metcon (Time)

3 RFT

Run 200

100 Singles (RX+50 DU)

25 KBS (35/26) RX+(53/35)

*1 Unbroken Clean Complex (115/75) RX+(155/105) E (185/125)

Clean Complex:

1 Squat Clean

1 Hang Squat Clean

1 High Hang Squat Clean