CrossFit – Wed, Oct 19

CrossFit Megalodon – CrossFit

Warm-up

3 RDS

10 Cal Machine

10 Windmills

6 DB Bent Over Row each side

10 MB Jump Squats

Mobility

Band Shoulder

Prayer

Band Hamstring

Saddle

Pigeon

Weightlifting

Box Squat (12 x 2 @ 55% of 1 RM Box Squat)

Plus bands

Metcon

10/19/2022 (Time)

12 Min Cap

Row 500m

40 Burpee Over Bar

30 Deadlift (115/75) RX+(135/95) E (185/125)

20 Hang Cleans

10 Shoulder to Overhead