CrossFit – Mon, Aug 8

CrossFit Megalodon – CrossFit

Warm Up

3 RDS

1:00 Row

20 Cossack Squat

20 Band Pull Apart

20 Russian Twist

Mobility

Front Rack

Wrist

Seal

Dragon

Saddle

Seated Forward Fold

Weightlifting

Back Squat (8 x 7 @ 65%)

EMOM

Front Squat (3 x 5 @ 65%)

Every 2:30

Metcon

12 Min Cap

Modify as necessary.  Remember, the goal is to finish the workout in under 12. Doing the workout as RX and getting half the rounds in does you no good.

Grettel (Time)

10 Rounds For Time:

3 Clean and Jerks (135/95 lb)

3 Burpees Over the Bar
To learn more about Grettel click here