10/31/2018

CrossFit Megalodon – CrossFit

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Warm-up

Run 400

Mobility

Accessory

5 Min to establish max distance broad jump

Weightlifting

Every 90 seconds

SOTS press (4 x 5 )

work up in weight

Weightlifting

EMOM

High-Hang Clean (4 x 2 )

Weightlifting

Every 2 minutes

2 Second pause at the knee for each clean

Clean lift off + clean (2 x 2 @ 65%)

Clean lift off + clean (2 x 2 @ 70%)

Clean lift off + clean (2 x 2 @ 75%)

Clean lift off + clean (2 x 2 @ 80%)

Clean lift off + clean (2 x 2 @ 85%)

Metcon

Metcon (Time)

6 Min Cap

21-15-9

Wall Ball (20/14) RX+(30/20)

Sit Ups (RX+T2B)