CrossFit – Tue, Mar 28

CrossFit Megalodon – CrossFit

Warm-up

200m jog

10 empty barbell deadlifts

10 scap push-ups

15 band pull aparts

200m jog

10 Muscle cleans + elbow punches

10 push-ups

15 banded overhead tricep extensions

200m jog

10 empty barbell bent over rows

10 empty barbell curls

10 empty barbell overhead tricep extensions

200m jog

Hang Clean (3 x 3 @ 75%)

High-Hang Clean (3 x 3 @ 65%)

Squat Clean (6 x 1 )

work up in weight

3/28/2023 (Time)

9 Min Cap

20 Burpee Box Jump Over (24/20)

40/28 Cal Echo

20 Burpee Box Jump Over

Accessory

4 Sets

12 Barbell lat pullovers

Superset with

Max rep Louie push-ups

Finisher

100 Band Face Pulls

100 Band Tricep Pressdowns

Cool down/Mobility

1:00 Child’s Pose

1:00 Tricep Stretch per side