3/9/2021

March 9, 2021 Posted by CHAD WOD

CrossFit Megalodon – CrossFit

2:00 min on any machine

Front Rack Stretch

Wrist

Band Shoulder

Calf Smash on KB

Band Hamstring

Upward Dog

25 Min Cap

50-40-30-20-10 Cal Row

after each round:

10 Deadlift (135/95) RX+(185/125)

10 Push Ups (RX+HSPU)

40 Double Unders

Mods

Cal Row

-Bike Erg same

-40/30/20/15/10 Assault/Echo/Ski

-1000/800/600/400/200m Run

Push Ups

-DBL Dumbell Push Press

Doubles

-60 Singles

EMOM x 10: alternating rounds

A: 5 Touch and Go Power Cleans

B: 50′ HS Walk

*Cleans

1. 60%

2. 65%

3-5. 65-75%

Mods

Power Cleans

-Double Dumbell

-6 Alt Single Dumbell

HS Walk

-HS Walk Practice

-HS Shoulder Taps

-HS Hold