CrossFit – Mon, Oct 24

CrossFit Megalodon – CrossFit

Warm-up

Run 400

then:

2 Rounds

5 Shoulder Press each side

5 Bent Over Row each arm

5 Broad Jumps

Mobility

Front Rack

Wrist

Puppy Dog

Child’s Pose L/C/R

Bottom of the Squat 1 Minute

Weightlifting

15 min to find 1 RM

Front Squat (Build to 1 RM)

Metcon

As soon as the last 3 minutes from part 1 expire begin part 2.

10/24/2022 (AMRAP – Rounds)

Part 1:

Every 3 Min x 3 Rounds

10/7 Cal Echo or 14/10 Row/Ski

10 Thrusters (95/65) RX+(135/95)

1 Rope Climb (RX+2)

10/24/2022 (Calories)

Part 2:

Max Calories in 3 Minutes