10/4/2018

CrossFit Megalodon – CrossFit

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Warm-up

Bike 1200 or row 500

Mobility

Metcon

Metcon (Time)

21-15-9 (10 min cap)

L3 Box Jump Over (24/20) (24/20) (24/20)

Deadlift (185/125) (155/105) (135/95)

HRPU

L2 BJO (20/16) (20/16) (20/16)

Deadlift (135/95) (115/85) (95/65)

HRPU

L1 BJO/BSO (16/12) (16/12) (16/12)

Deadlift (95/55) (65/35) (45/25)

Knee HRPU

Weightlifting

High-Hang Clean (3 x 2 )

Hang Clean (3 x 2 )

Squat Clean (5 x 1 )