12/16/2020

CrossFit Megalodon – CrossFit

View Public Whiteboard

Warm-up

2:00 minutes on any machine

Mobility

Barbell forearm smash

Pec Stretch

Band shoulder distraction

KB Calf Smash

Pigeon Stretch

Metcon

Double Check (Time)

Every 4 Minutes x 5 RDS

50 DU

20/15 Cal Row

10 Front Squats (155/105)

*Shoot for 2:00-2:45 min each round

*Score is slowest round

Scaling Options

50 DU

– 50 Line Hops

-50 Double Taps

-75 SU

20/15 Cal Row

-15/11 Cal Assault Bike

-20/15 Cal Bike Erg

-15/11 Cal Ski Erg

-200m Run

-15 Burpees

Weightlifting

Optional Weightlifting

5 sets of 5 snatches

Rest 1:00 min between sets

Snatch (1 x 5 @ 60%)

Snatch (1 x 5 @ 65%)

Snatch (1 x 5 @ 70%)

Snatch (1 x 5 @ 75%)

Snatch (1 x 5 @ 80%)