6/30/2020

CrossFit Megalodon – CrossFit

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Warm-up

Bike 1200 or Row 400

then

2 RDS with 5 lb plates

10 Front Raises

10 Rear Flyes

Mobility

Weightlifting

10 Minutes to work up to a heavy set of 3

Hang Power Clean (1 x 3 )

Weightlifting

Metcon (Weight)

E2MOM for 5 RDS

3 Hang Power Clean

20 Double Unders
hang clean weight is 90% of your 3 rep from today

Metcon

Metcon (Time)

18-15-12-9-6-3

KBS (35/26) RX+(53/35)

5-5-5-5-5-5

Dball Over Shoulder (70/40) RX+(100/70)