CrossFit – Sun, Oct 9

CrossFit Megalodon – CrossFit

Warm-up

3:00 machine

then

3 Rds

6 each arm half kneeling shoulder press

10 Cossack squats

30 jump rope (su or du)

Mobility

Partner hang from rig chest/shoulder opener

thread the needle

bottom of the squat 1:00

downward dog

saddle

calf

10/9/2022 (AMRAP – Reps)

AMRAP 6

10/7 cal row

10 box jump over (24/20)

10 wall ball (20/14) rx+(30/20)

rest 3:00

AMRAP 6

10/7 cal row

10 box jump over

10 deadlift (185/125) rx+(225/155)

rest 3:00

AMRAP 6

10/7 cal row

10 box jump over

10 power snatch (95/65) rx+(135/95)