4/21/2020
CrossFit Megalodon – Fit Happens
Warm-up
Warm-up (No Measure)
200m jog
then
1-2-3-4-5
walk-out-push-up
WOD
Metcon (Time)
Equipment Version
“Spaceship”
5 RFT (rounds for time)
100m DB or KB farmers carry (35/25)
200m run
30 kbs (53/35)
For the farmers carry, if you do not have two DBs or KBs you can either do a single arm carry or you can fill a backpack with books, weights, etc., to make it the same weight as your DB or KB. If you do single arm carry I suggest a heavier weight.
If you do not have a KB for the KBS you can use a DB and perform Russian swings instead of American.
Metcon (Time)
No Equipment Version:
“Spaceship”
5 RFT (rounds for time)
100m “odd object” farmers carry
200m run
30 “odd object” swings
For the farmers carry your “odd object” can be single arm or double (if you have two objects that are the same weight). Single arm carry weight should not be more than 35# for women or 53# for men. For double arm carry, weight should not be more than 25# in each hand for women or 35# in each hand for men.
For the “odd object” swings you can fill a backpack and perform Russian swings instead of American, like the ones we did last week. Odd Object for swing should weigh no more than 53# for men or 35# for women.
