6/14/2022

CrossFit Megalodon – CrossFit

Warm-up

3 RDS

15/12 Cal Ski or Row or 200m Run

10 Single Arm Kneeling DB Press

15 Banded Face Pull

10 Jump Squats

Mobility

Front Rack Stretch

Wrist

Childs Pose

Seal

Downward Dog

Couch

Calf

Metcon (Time)

35 Minutes

5 Pull Up

10 Wall Balls (20/14)

15 Double Unders

10 Pull Up

20 Wall Balls

30 Double Unders

15 Pull Up

30 Wall Balls

45 Double Unders

20 Pull Ups

40 Wall Balls

60 Double Unders

25 Pull Ups

50 Wall Balls

75 Double Unders

**Get through all of the above and still have time left over work to a max clean**

Metcon

Squat Clean (1 RM)

**This is done if you have remaining time at the end of the wod**