3/28/2019

CrossFit Megalodon – CrossFit

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Warm-up

Run 400

then

2 RDS

15 JJ

15 Squat

15 MC

15 Jump Squat

Mobility

Get Ready

5 min to work up to the weight you plan to use for the wod

Metcon

Metcon (AMRAP – Reps)

AMRAP 12

2 Power Clean (135/85) RX+(155/105) E (205/135)

1 Jerk

12 Box Step Overs (40/25) RX+(50/35) E (70/50)

**normal box jump height

**Elite step overs has 2 dumbells

Accessory

**Pull ups are either strict work OR weighted

**Only do weighted if you have at least 5 strict in a single set without coming off the bar

3 RDS

2 chin ups

2 strict pull ups

2 strict wide grip pull ups

Weighted Pull-ups (3RM)

work up to 3RM strict pull ups with weight

Accessory

**the dips are either the max reps or the weighted

**only do the weighted if you have 5 or more standard dips in a single set

3 RDS

max reps dips

weighted dips (3 RM)

work up to 3RM weighted dip on bars