8/5/2022

CrossFit Megalodon – CrossFit

Warm-up

3 RDS

1:00 or 15/12 Cal Machine

0:30 Hang Knee Raise

10 Box Jump Overs

10 Rear Delt Flye

Mobility

Front Rack

Wrist

Child’s Pose L/C/R

Lizard

Half Front Split

Weightlifting

Every 2:30 Minutes

Front Squat (5 x 5 @ 70%)

Weightlifting

Every 90 Seconds

Power Snatch (2 x 2 @ 76%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

3 Strict Pull Ups (RX+6 Kip C2B) (E 3 BMU)

6 Heavy Box Step Overs (2×35/25) RX+(2×50/35) E (2×70/50)

9 DBall/Sandbag Squats (70/50) RX+(100/70) E (150/100)