6/13/2021
CrossFit Megalodon – CrossFit
Warm-up
2:00 on any machine
Mobility
Puppy Dog
Thread the Needle
Downward Dog
Lizard (left)
Pigeon (left)
Downward Dog
Lizard (right)
Pigeon (right)
Weightlifting
Suggestion for Warm Up Sets
10 x empty bar
1 x 5 @ 60%
1 x 2 @ 70%
1 x 2 @ 75%
1 x 1 @ 80%
Shoulder Press (5 RM)
10 min to find 5 RM
Get Ready
Movement Prep
Thrusters
Clean and Jerks
Snatches
Metcon
Metcon (Time)
21 Cal Echo/Assault
15 Thrusters (95/65)
15 Pull Ups
15 Cal Echo/Assault
12 Clean and Jerk (135/95)
12 Snatch (135/95)
9 Cal Echo/Assault
9 Deadlift (225/155)
9 HSPU
Mods
Echo/Assault:
Bike erg/Ski/Row 30-21-12
