4/23/2020
CrossFit Megalodon – Fit Happens
Chalktalk
Warm-up
Warm-up (No Measure)
not for time….
200m run
then
2 rounds:
15 jumping jacks
15 air squats
15 mountain climbers
15 jumping squats
WOD
Metcon (Time)
Equipment Version:
50 jump squats
40 single arm db/kb hang clean & jerk
30 weighted lunges (single db/kb)
800m run
30 weighted lunges (single db/kb
40 single arm db/kb hang clean & jerk
50 jump squats
Jump squat demo:
https://youtu.be/87ynaOgFplw
Single arm db hang clean & jerk demo:
https://youtu.be/oTisL4CE8Bo
Metcon (Time)
No Equipment Version:
50 jump squats
40 “odd object” hang clean & jerks
30 weighted lunges
800m run
30 weighted lunges
40 “odd object” hang clean & jerks
50 jump squats
After Party
Durante’s Core (Time)
5 Rounds
10 Hollow Rock
10 V up
10 Tuck up
10 Sec hollow hold
1 min rest
*option to cut reps to 5 but do 10 rounds
**Durante Core demo:
https://youtu.be/xlHyy7LM4fM
