8/2/2022

CrossFit Megalodon – CrossFit

Warm-up

3 RDS

1:00 Fan Bike

10 Single Leg Rom DL Each Leg

10 Seated/Kneeling Single Arm DB Strict Press

Mobility

Front Rack

Wrist

Child’s Pose L/C/R

Dragon

Pigeon

Weightlifting

Every 90 Seconds

Shoulder Press (5 x 2 @ 90% of 2 RM)

Weightlifting

Every 2 Minutes

Split Jerk (1 x 3 @ 68%)

Split Jerk (1 x 3 @ 76%)

Split Jerk (1 x 3 @ 82%)

Split Jerk (1 x 2 @ 89%)

Split Jerk (1 x 2 @ 71%)

Metcon

Metcon (AMRAP – Rounds)

Every 3 Minutes x 4

15 Wall Balls (20/14)

3 Clean (115/75) RX+(135/85) E (155/105)

3 Front Squat

3 Jerk

**Wall Balls must be unbroken to move on**

Ideally you should be able to perform the bar complex unbroken as well. Don’t waste time, your rest is the time remaining in the 3 minutes.