3/3/2021

CrossFit Megalodon – CrossFit

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Warm-up

2:00 Min on any machine

Mobility

Pec Stretch

Upward Dog

Front Rack Stretch

Goblet Squat Hold

Band Hamstring

Active Spiderman Stretch

Weightlifting

Front Squat Complex

Every 2 minutes

1 Tempo + Pause Front Squat- 5 sec lowering + 3 sec pause at the bottom

1 Pause Front Squat – 3 sec pause at the bottom

2 Front Squat

Front Squat (1 @ 55%)

Front Squat (1 @ 60%)

Front Squat (1 @ 65%)

Front Squat (2 @ 65-75%)

Metcon

Whatever’s Left (AMRAP – Reps)

AMRAP 5

500/400 Row Buy In

12 Thrusters (75/45) RX+(95/65)

12 Hang Knee Raise (RX+T2B)

5 min rest

AMRAP 5

500/400 Row Buy In

9 Thrusters (95/65) RX+(115/85)

9 Pull Ups (RX+C2B)

5 min rest

AMRAP 5

500/400 Row Buy In

6 Thrusters (115/85) RX+(135/95)

6 C2B (RX+BMU)