9/19/2021

CrossFit Megalodon – CrossFit

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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)