2/14/2021

CrossFit Megalodon – CrossFit

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Warm-up

2:00 min on any machine

Mobility

Pec stretch

Band tricep

Front rack stretch (pvc)

Pigeon stretch

Band hamstring

Weightlifting

Clean and Jerk Complex

Every 2 Min for 6 Rounds

Clean and Jerk (1 x 1 )

1 Complex-

-3 Squat cleans

-1 Push Jerk

-1 Split Jerk

Metcon

Fortitude (AMRAP – Reps)

Alternating Min for 30 Min

1: 15/12 Cal Row

2: 15 Burpees

*score is lowest round of calories plus lowest round of burpees*

Mods

Cal Row

-15/12 Cal Bike Erg

-12/10 Cal Assault Bike

-12/10 Cal Ski Erg

-200m Run