1/23/2018

CrossFit Megalodon – CrossFit

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Warm-up

500m row or 1200m bike

Mobility

Weightlifting

Clean Pull (3 x 4 )

work up to 110% of max clean

Weightlifting

Every 90 seconds

High-Hang Clean (3 x 2 )

work up

Hang Clean (3 x 2 )

work up

Squat Clean (5 x 1 )

Metcon

1 Minute rest in between the AMRAP and the Max Clean

Metcon (AMRAP – Reps)

AMRAP 5

7 Wall Ball (20/14)

13 Box Jump (24/20)

Squat Clean (1 RM)

5 minutes to find max