7/20/2021

CrossFit Megalodon – CrossFit

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Warm-up

2:00 on any machine

Mobility

Band Shoulder

Prayer Stretch

Standing Quad

Band Hamstring

Lizard

Pigeon

Weightlifting

EMOM

Squat Clean Thruster (10 x 1)

Weightlifting

1 Pause Front Squat (2-3 sec) + 1, 1 1/4 Front Squat + 1 Front Squat

-every 2:00

-start around 75% and work up each set

-meant to be heavy but not so heavy to form breaks

Front Squat (3 x 3 )

Metcon

Metcon (Time)

Snack Bar- 20 min cap

3 RDS

400m Run

10 Power Cleans (95/65) RX+(135/85) E (155/105)

500/400m Row

10 Push Jerks