3/5/2021
CrossFit Megalodon – CrossFit
Warm-up
2:00 Min on any machine
Mobility
Wrist
Band Tricep
Band Hamstring
Calf Stretch
Thoracic Opener using wall ball
Metcon
One at a Time (Time)
10 Min Cap
30 Burpee Box Jump Over (24/20)
30 Power Clean and Jerk (95/65) RX+(115/85) E (155/105)
30 Burpee Box Jump Over
Weightlifting
Barbell Cycling
Every 1:30 for 5 rds
30 DU
9 Deadlift
6 Hang Power Clean
3 Push Jerk
Percentages based on 1RM clean and jerk
Set 1 – 50%
Set 2 – 55%
Set 3 – 60%
Set 4 + 5 – 60-70%
