9/19/2021
CrossFit Megalodon – CrossFit
Warm-up
2:00 on any machine
Mobility
Band Shoulder
Front Rack Stretch
Wrist
Dragon
Half Saddle + Forward Fold
Weightlifting
Every 2 Min
Clean Pull (3 x 4 @ 110% )
based on max clean
Weightlifting
Every 90 seconds
Power Clean (5 x 1 )
work up in weight
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20
Row 300m
15 Hang Cleans (75/45) RX+(95/65)
30 Wall Balls (20/14) RX+(30/20)
15 MB Knee Raises (RX+T2B)