2/26/2019
CrossFit Megalodon – CrossFit
Warm-up
Bike 1200 or Row 500
Mobility
Weightlifting
Bent Over Row (4 x 6)
work up
Accessory
3 RDS
12 Bicep Curls
20 Behind Neck Lat Pulldowns
Metcon
reps of cleans and knee raises increase by 3 each round while box jumps remain at 10
Metcon (AMRAP – Rounds and Reps)
AMRAP 10
3 Hang Power Clean (95/65) RX+(115/75) E( 135/85)
3 Knee Raise (RX+T2B) E (K2E)
10 Box Jump Over (24/20) RX+/E (30/24)
6 Hang Power Clean
6 Knee Raise
10 Box Jump Over…….
POST WOD
Metcon (AMRAP – Reps)
Tabata Push Ups
