12/21/2020
CrossFit Megalodon – CrossFit
Warm-up
2:00 on any machine
10 inchworm with push up
Mobility
banded shoulder distraction
pec stretch
banded hamstring distraction
seated forward fold
spiderman
Metcon
Starting at 15 past the hour you’ll have 40 minutes to find your Powerlifting Total. The other posted wod is for those that should not be performing these max lifts.
Power Lifting Total (Total Weight)
Back Squat (1 Rep Max)
Bench Press (1 Rep Max)
Deadlift (1 Rep Max)
Metcon (AMRAP – Rounds and Reps)
AMRAP 20
Run 200m
12 DB Hang Power Snatch (30/20) RX+(40/30) E (50/35)
1 Rope Climb (RX+/E 2 Climbs)
24 DB Squats
