1/21/2019
CrossFit Megalodon – CrossFit
Warm-up
Row 500 or Bike 1200m
Mobility
Get Ready
3 RDS
5 RR
5 Hang Power Clean
5 Push Up
5 Front Squat
5 Sit Up
5 S2OH
Metcon
For class we will give the WOD a 20 minute time cap. The 14 minute cap is as prescribed for wodapalooza…..in case you are interested in seeing how you would do.
WZA 2019 Ocho Chipper (scaled) (Time)
Time Cap 14 minutes
30/20 Pull Ups
30 Hang Power Cleans (105/75lb)
30 Burpee To Pull Up Bar Target
30 Front Squat
30 Hang Knee Raises
30 Shoulder to OH
WZA Ocho Chipper 2019 (Intermediate) (Time)
Time Cap 14 minutes:
15/10 Bar Muscle Up
30 Hang Power Cleans (135/95lb)
30 HSPU
30 Front Squat
30 Toes To Bar
30 Shoulder to OH
WZA Ocho Chipper 2019 (RX) (Time)
30/20 Bar Muscle Up
30 Hang Power Cleans (155/105lb)
30 Defict HSPU (4/2″)
30 Front Squat
30 Toes To Bar
30 Shoulder to OH
