4/19/2019
CrossFit Megalodon – CrossFit
Warm-up
400m run
Mobility
Weightlifting
E2MOM
Back Squat (4 x 7 @ 70%)
Metcon
Metcon (Time)
0:00-4:00
10 DB/KB Push Press (50/35) (RX+HSPU) E(4″/2″ HSPU)
5 DBall Ground to Shoulder (50/30) RX+(100/70) E(150/100)
4 Squat Clean (95/65) RX+(135/85) E (155105)
4:00-8:00
10 DB/KB Push Press
5 DBall Ground to Shoulder
3 Sq Clean (115/75) RX+(155/95) E (185/125)
8:00-12:00
10 DB/KB Push Press
5 DBall Ground to Shoulder
2 Sq. Clean (135/85) RX+(185/105) E (225/155)
12:00-16:00
10 DB/KB Push Press
5 DBall Ground to Shoulder
1 Sq Clean (155/95) RX+(225/125) E (275/190)
**If finish with time leftover work for max reps cleans**
