12/24/2021
CrossFit Megalodon – CrossFit
Announcement
Feel free to come in early if you need extra time to warm up. The floor will be busy so stay behind the red line unless you are on one of the bikes in the back.
Merry Christmas Everyone!!!! The wod we’ve been waiting for all year! Are you going to chug a beer? Or will you suffer through all those man makers?
Warm-up
2:00 on any machine
Mobility
Band Shoulder
Lizard
Half Front Split
Pigeon
Get Ready
2 RDS
5 Romanian DL
5 Clean
5 Front Squat
5 Push Press
Metcon
40 Minute Time Cap
Megalodon 12 Days of Christmas (Time)
1. Hang Power Clean (75/45) (115/75) (155/105)
2. Snatch
3. Thruster
4. RR/Pull Up/BMU
5. Box Jump (24/20) (30/24) (36/30)
6. Bar Face Burpees
7. HR Push Up/Push Up/HSPU
8. Sit Up/Knee Raise/T2B
9. KBS (35/26) (53/35) (70/53)
10. Wall Balls (20/14) (30/20)
11. Deadlift
12. Man Makers (30/20) (35/25) (50/35) or 12oz Beer
Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1
If you are still confused as to how the wod flows find and listen to the song. That should clear it up for you!
