2/16/2021

CrossFit Megalodon – CrossFit

View Public Whiteboard

Warm-up

2:00 on any machine

Mobility

Barbell Forearm Smash

Wrist Stretch

Band Hamstring

Spiderman Stretch

Goblet Squat Hold

Weightlifting

Every 2 minutes

**the pause takes place in the catch for 2 seconds**

Push Jerk (1 x 3 @ 50%)

Push Jerk (1 x 3 @ 55%)

Push Jerk (3 x 3 @ 60%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

44 Air Squats

22/17 Cal Row

11 Push Ups (RX+HSPU)

Mods

Cal Row

-22/17 Bike Erg

-15/12 Assault/Echo/Ski