3/28/2019
CrossFit Megalodon – CrossFit
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
