11/5/2021

CrossFit Megalodon – CrossFit

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Warm-up

2:00 on any machine

Mobility

Get Ready

1 Set

3 Devil Press (35/25)

3 Burpee Box Jump Over (if comfortable attempt to clear the box on each jump)

Skill

20 empty bar split jerks

Weightlifting

Clean and Jerk (10 x 1 )

work up in weight

Metcon

Metcon (AMRAP – Reps)

AMRAP 5

3-6-9-12…..

Devil Press (30/20) RX+(35/25) E(50/35)

5 Box Jump Over (24/20) (RX+ clear the box)

rest 5:00

AMRAP 5

3-6-9-12….

DB Snatch

5 Burpee Box Jump Over (24/20) (RX+clear the box)

The Box Jump Overs/Burpee Box Jump Overs will remain at 5 reps, only the devil press and snatches increase by 3.