3/20/2019
CrossFit Megalodon – CrossFit
Warm-up
Row 500m or Bike 1200m
Mobility
Get Ready
2 RDS
Empty Bar
5 Deadlift
5 Hang Clean
5 Front Squat
5 Push Press
Metcon
There will be a 30 sec rest between each completed tabata and the start of one round of DT.
Dirty Name (AMRAP – Reps)
5 Tabatas with 1 RD DT in between each
-Cal Bike
-Burpees
-DU
-Cal Row
-Wall Balls (20/14)
**Complete all 8 rounds of one movement (20 sec on 10 sec off) then 1:00 minute to complete a single round of DT.
Metcon (AMRAP – Rounds)
DT (not the benchmark)
5 RDS
12 Deadlift (135/85) RX+(155/105)
9 Hang Clean
6 Push Jerk
score is total rounds completed
