12/29/2021

CrossFit Megalodon – CrossFit

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Warm-up

2:00 on any machine

10 leg swings each direction

Mobility

Puppy Dog

Thread the Needle

Downward Dog

Saddle

Pigeon on a Box

Weightlifting

Every 2:30 minutes

Back Squat (3 x 5 @ 80%)

Metcon

Rest 3:00 between AMRAPs

Metcon (AMRAP – Rounds and Reps)

AMRAP 5

15/10 Cal Bike

10 DB Thrusters (30/20) RX+(35/25) E (50/35)

20 Double Unders (RX+30 DU) E (40 DU)

Metcon (AMRAP – Rounds and Reps)

AMRAP 5

15/10 Cal Row

10 Alt. Snatch (30/20) RX+(35/25) E (50/35)

5 Burpee Box Jump Over (24/20)

Metcon (AMRAP – Rounds and Reps)

AMRAP 5

200m Run

10 Pull Ups (RX+C2B) E (5 BMU)

10 Hang Knee Raises (RX+5 T2B)