7/30/2021
CrossFit Megalodon – CrossFit
Warm-up
2:00 on any machine
Mobility
20 Pass throughs
Front Rack Stretch
Twisted Cross
Seated Forward Fold
Saddle
Get Ready
2 RDS
5 Romanian DL
5 Shrug
5 Hang Clean High Pull
5 Hang Clean
Weightlifting
Clean Pull + Clean High Pull + Power Clean (5 x 3 )
build to 90% of max power clean
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20
10/7 Cal Row, 1 Rd Macho Man
10/7 Cal Row, 2 Rds Macho Man
10/7 Cal Row, 3 Rds Macho Man
10/7 Cal Row, 4 Rds Macho Man
10/7 Cal Row, 5 Rds Macho Man
(115/75) RX+(135/95) E (155/105)
*Keep increasing by 1 Rd Macho Man
Macho Man
3 Power Clean + 3 Front Squat + 3 Push Jerks
*Score using highest round, example: if on the round of 5 rds macho man you complete 4 full rounds + 3 power cleans your score is 4 +3
