12/24/2020
CrossFit Megalodon – CrossFit
Warm-up
2:00 on any machine
Mobility
banded tricep
pec stretch
banded shoulder distraction
banded hamstring distraction
standing quad stretch
calf stretch
Metcon
Megalodon 12 Days of Christmas (Time)
1. Hang Power Clean (75/45) (115/75) (155/105)
2. Snatch
3. Thruster
4. RR/Pull Up/BMU
5. Box Jump (24/20) (30/24) (36/30)
6. Bar Face Burpees
7. HR Push Up/Push Up/HSPU
8. Sit Up/Knee Raise/T2B
9. KBS (35/26) (53/35) (70/53)
10. Wall Balls (20/14) (30/20)
11. Deadlift
12. Man Makers (30/20) (35/25) (50/35) or 12oz Beer
Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1
