4/19/2022

April 19, 2022 Posted by CHAD WOD

CrossFit Megalodon – CrossFit

Warm-up

2:00 on any machine

Mobility

Front Rack

Wrist

Thread the Needle

Lizard

Half Front Split

Pigeon

Weightlifting

Every 2:00 minutes

Clean and Jerk (1 x 1 @ 65%)

Clean and Jerk (1 x 1 @ 70%)

Clean and Jerk (1 x 1 @ 75%)

Clean and Jerk (1 x 1 @ 80%)

Clean and Jerk (1 x 1 @ 85%)

Clean and Jerk (1 x 1 @ 90%)

Metcon

Metcon (Time)

20 Min Cap

Row 200 or Bike Erg 320 or Assault/Echo 12/8

5 Hang Cleans (75/45) RX+(95/65) E (115/75)

Row 400 or Bike Erg 640 or Assault/Echo 24/18

4 Hang Cleans (95/65) RX+(115/75) E (135/85)

Row 750 or Bike Erg 1200 or Assault/Echo 45/30

3 Hang Cleans (115/75) RX+(135/85) E (155/105)

Row 1000 or Bike Erg 1600 or Assault/Echo 60/42

2 Hang Cleans (135/85) RX+(155/105) E (185/125)

Row 1250 or Bike Erg 2000 or Assault/Echo 75/50

1 Hang Clean (155/105) RX+(185/125) E (225/155)