CrossFit – Wed, Nov 16

CrossFit Megalodon – CrossFit

Warm-up

3 Rds

1:00 Machine

10 Cossack Squats

5 Inchworm with push up

8 Half Kneeling Shoulder Press each arm

Mobility

Childs pose L/C/R

Puppy Dog

Banded Couch

Banded Hamstring

Calf

Weightlifting

Back Squat (10 x 2 @ 60%)

plus bands

Metcon

11/16/2022 (AMRAP – Rounds and Reps)

Every 2 Minutes x 5 Rounds

50 Doubles

3 Bar Facing Burpees

1 Clean and Jerk (115/75) RX+(135/95) E (185/125)

*After the last 2 minutes runs out complete max reps clean and jerk in one minute.*
For scoring :

completed rounds in the rounds box

completed reps in the one minute in the reps box