CrossFit – Wed, Nov 9
CrossFit Megalodon – CrossFit
Warm-up
3 RDS
1:00 Machine
20 Band Pull Aparts
5 Kipping Swings
20 Alt. Lunges
10 Jump Squats
Mobility
Front Rack
Wrist
Child’s Pose L/C/R
Lizard
Half Front Split
Pigeon
Calf
Weightlifting
Back Squat (12 x 2 @ 55%)
plus bands
Metcon
11/9/2022 (Time)
3 RDS
6 Deadlift (185/125) RX+(225/155) E (275/190)
6 Bar Facing Burpees
5 Cleans (135/95) RX+(155/105) E (185/125)
5 Box Jumps (24/20) RX+ (30/24) E (34/30)
4 Cluster (95/65) RX+(135/95) E (155/105)
4 Pull Up (RX+C2B) E (BMU)
