8/8/2021

CrossFit Megalodon – CrossFit

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Warm-up

2 RDS

Run 200

10 Wall Ball

10 Sit Up

Mobility

Band Shoulder

Prayer

Front Rack Stretch

Downward Dog

Active Spiderman

Pigeon

Saddle

Get Ready

2 RDS

5 Romanian DL

5 Clean

5 Front Squat

5 Push Press

5 Back Squat

Metcon

Metcon (AMRAP – Reps)

AMRAP 5

Row 250/200m

10 Double DB/KB Snatch (35/25) RX+(50/35)

Max Reps OHS (115/75) RX+(135/95) E (155/105)

Rest 5

AMRAP 5

Row 250/200m

10 Double DB/KB Clean and Jerk

Max Reps Front Squat (135/95) RX+(155/105) E (185/125)

Rest 5

AMRAP 5

Row 250/200m

10 Pull Up (RX+BMU)

Max Reps Deadlift (155/105) RX+(185/125) E (225/155)