Monday

CrossFit Megalodon – CrossFit

Warm-up

3 rounds

5 I’s, Y’s, and T’s

8 Empty Bar Deadlifts

8 Alternating Bird Dogs

6 Empty Bar/PVC pipe Hang Muscle Snatches

6 Medball Cleans

Weightlifting

Every 90 Seconds

Snatch Balance (3 x 3 )

work up in weight

High-Hang Snatch (3 x 3 @ 60%)

METCON (Time)

5 Rounds (15 Min Cap)

10 Russian KBS

8 OHS (95/65) RX+(135/95)

25 Doubles (RX+50)

Cool down/Mobility

2:00 saddle stretch