6/15/2021

CrossFit Megalodon – CrossFit

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Warm-up

2:00 on any machine

Mobility

Band Shoulder

Pec Stretch

Front Rack Stretch

Band Hamsring

Pigeon Stretch

Weightlifting

Every 90 seconds

Push Press + Behind the Neck Push Press (3 x 4 @ 80-85%)

2 behind the neck push press + 2 push press

Push Jerk (3 x 3 )

building to a heavy set of 3

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20

3 Clean and Jerk @ 80%

15 Russian KBS (53/35) RX+(70/53)

12 T2B (RX+MB GHD sit ups)