12/14/2021

CrossFit Megalodon – CrossFit

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Warm-up

10 Side/Forward/Rear Lunges

10 Glute Bridges

10 Single Leg Glute Bridges

10 Bird Dogs

10 Air Squats

Mobility

Front Rack

Pec

Wrist

1:00 Bottom of the Squat

Pigeon

Standing Straddle

Weightlifting

Every 2 Minutes

Hang Clean + Clean (2 x 1 + 1 @ 75%)

Hang Clean + Clean (3 x 1 + 1 @ 80%)

Metcon

Metcon (Time)

25 Min Cap

80 Wall Ball (20/14)

60 T2B

40 Push Ups

20 Cal Row/Bike Erg/Ski

Rest 2:00

20 Cal Row/Bike Erg/Ski

40 Push Ups

60 T2B

80 Wall Ball