11/20/2019

CrossFit Megalodon – CrossFit

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Warm-up

Run 400

20 pass through

10 around the world

20 ohs

Mobility

Weightlifting

Back Squat (10 x 3 @ 65%)

**max 60 sec rest**

stand up as quickly as possible

Get Ready

30 no bar spilt jerks

**focus on good form**

Weightlifting

E2MOM for 3 rds

Hang Clean and Jerk (3 x 1 @ 65% of 1rm Clean and Jerk)

2 Hang Cleans and 1 Jerk

Metcon

Metcon (Weight)

Clean and Jerks
total weight moved in 5 minutes