12/30/2020
CrossFit Megalodon – CrossFit
Warm-up
2:00 on any machine
Mobility
wrist stretch
front rack stretch
band tricep stretch
frog stretch
banded hamstring distraction
Metcon
Fifth Wheel (AMRAP – Rounds and Reps)
AMRAP 5
7 rounds of the Chief (75/55) RX+(95/65) E (115/85)
Max cal bike
AMRAP 5
6 rounds of the Chief (95/65) RX+(115/85) E (135/95)
Max cal bike
AMRAP 5
5 rounds of the Chief (115/85) RX+(135/95) E (185/125)
Max cal bike
**Rest 5:00 after each round**
**The Chief**
3 Power Cleans
6 Push Ups
9 Air Squats
Intended Stimulus
Interval 1: should be able to cycle 18+ reps unbroken
Interval 2: should be able to cycle 12+- reps unbroken
Interval 3: should be able to cycle 6+ reps unbroken
