11/30/2020

November 30, 2020 Posted by CHAD WOD

CrossFit Megalodon – CrossFit

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Warm-up

Run, Row, Ski 400 or Bike 1200

10 Leg Swings each direction

Mobility

Weightlifting

Every 2 minutes

Back Squat (1 x 5 @ 70%)

Back Squat (1 x 3 @ 75%)

Back Squat (1 x 3 @ 80%)

Back Squat (1 x 2 @ 80%)

Back Squat (1 x 1 @ 85%)

Back Squat (1 x 1 @ 90%)

Back Squat (1 x 1 @ 96%)

Back Squat (1 x 1 @ 101%+)

Metcon

Metcon (Time)

15 Min Cap

Buy In: Fit/Rx 50 singles (RX+/E 50 DU)

7 RDS

3 Hang Clean (fit 2×20/10) Rx(75/45) RX+(95/65) E (115/75)

3 Front Squat

3 Thruster

Cash Out: Fit/Rx 50 singles (RX+/E 50 DU)