1/8/2020
CrossFit Megalodon – CrossFit
Warm-up
500m row or 1200m bike
then:
10 leg swings each direction
Mobility
Get Ready
2 RDS
5 Rom Deadlift
5 Hang Clean
5 Front Squat
Metcon
Metcon (AMRAP – Rounds and Reps)
Every 3 Minutes as long as possible (30 Min Cap):
10 Hollow Rocks
10 Weighted Box Step Overs (40/25) RX+(50/35)
5 Squat Clean (75/45) RX+(135/95)
**Every round increase clean weight by (10/5)**
