4/23/2020

CrossFit Megalodon – Fit Happens

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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