3/1/2022
CrossFit Megalodon – CrossFit
Warm-up
2 RDS
15 JJ
15 Squat
15 MC
15 Jump Squat
Mobility
Band Shoulder
Front Rack
Dragon
Half Front Split
Saddle
Get Ready
Burgerner Warm Up Clean (No Measure)
1. Down and Up
2. Elbows High and Outside
3. Muscle Clean
4. Tall Clean 2″, 4″, 6″
5. Tall Clean
()
Weightlifting
Every 90 Seconds
Clean Pull + Power Clean + Clean (2 x 2 + 1 + 1 @ 65-70%)
Clean Pull + Power Clean + Clean (1 x 1 + 1 + 1 @ 70-75%)
Clean Pull + Power Clean + Clean (1 x 1 + 1 + 1 @ 75-80%)
Metcon
Metcon (Time)
10 Min Cap
1-10
Thrusters (95/65)
Burpees Over Bar
Metcon
Clean (1 RM)
6 Minutes to find 1 RM
