11/23/2021

CrossFit Megalodon – CrossFit

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Warm-up

2:00 on any machine

Mobility

20 Pass through

Front Rack Stretch

1:00 Bottom of the squat

Saddle

Pigeon

Calf

Metcon

4:00 Rest between each WOD

Metcon (Time)

3 Rounds

10 Min Cap

Run 400

12 Thrusters (95/65) RX+(115/75)

8 Burpees Over Bar

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

100m Row

2*** Box Jump Overs (24/20)

Every round increase BJO by 2

Metcon (AMRAP – Rounds and Reps)

AMRAP 8

Rounds of Cindy

5 Pull Up

10 Push Up

15 Squat