8/15/2021

CrossFit Megalodon – CrossFit

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Warm-up

2:00 min on any machine

Mobility

Band Shoulder

Pec Stretch

Front Rack Stretch

Downward Dog

Band Hamstring

Half Saddle

Calf Stretch

Weightlifting

EMOM

Rest on minutes 4 and 8

Weight based on 1 RM clean and jerk

Power Clean (3 x 4 @ 60-70%)

Power Clean (3 x 3 @ 65-75%)

Power Clean (3 x 2 @ 70-80%)

Metcon

Metcon (AMRAP – Rounds and Reps)

Rowdy

AMRAP 20

Buy in 2000m Row

Max rounds with remaining time:

15 Power Cleans (95/65)

12 Box Jump Overs (24/20)

9 Thrusters