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)