11/20/2018
CrossFit Megalodon – CrossFit
Warm-up
Run 400
tin soldiers
samson stretch
Mobility
Skill
RX is Level 1 + 2
RX+ is level 2 + 3
E is level 3 + 4
*if you pass both levels in your chosen standard you are welcome to try and level up*
Assault bike lunge trial level 1 (Time)
1 minute to complete:
20/10 cal bike
6 front rack lunge (95/65)
Assault bike lunge trial level 2 (Time)
1 minute to complete:
20/10 cal bike
6 front rack lunge (135/95)
Assault bike lunge trial level 3 (Time)
1 minute to complete:
20/10 cal bike
6 front rack lunge (185/125)
Assault bike lunge trial level 4 (Time)
1 minute to complete:
20/10 Cal Bike
6 front rack lunge (225/155)
Metcon
Metcon (Time)
3 RFT (12 min cap)
15 Push Up (RX+HSPU) E (50ft HS Walk)
30 Lateral Hops over bar
5 Deadlift (155/105) RX+(225/155) E (275/195)
