12/18/2020

CrossFit Megalodon – CrossFit

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Warm-up

2:00 Minutes on any machine

Mobility

Wrist Stretch

Banded Shoulder Distraction

Calf Stretch

Banded Hamstring Distraction

Seated Forward Fold

Metcon

Hot and Bothered (AMRAP – Rounds and Reps)

AMRAP 15

40 Single DB Hang Clean and Jerk (35/26) RX+(44/30) E (50/35)

30 Box Jump (24/20)

20 Push Up (RX+ HSPU)

10 Deadlift (185/125) RX+(225/155) E (275/185)

Weightlifting

Deadlift (1 x 2 @ 60%)

Deadlift (1 x 2 @ 65%)

Deadlift (1 x 2 @ 70%)

Deadlift (3 x 1 for today’s heavy)