5/12/2020
CrossFit Megalodon – CrossFit
Warm-up
Run 400 or Row 500 or Bike 1200
Mobility
Get Ready
2 RDS with empty bar
5 Hang Clean
5 Front Squat
5 Push Press
5 Back Squat
Metcon
We have (5) 4 minute AMRAPs with 4 minute rest between each.
LIMITED OPTIONS:
Can always be done with lighter weight/DB/KB
If no bike row, if no row run 100, or 20 DU
Metcon (AMRAP – Rounds and Reps)
AMRAP 4
3 Hang Power Clean (95/65) RX+(115/75) E (135/95)
6 Cal Bike
9 Sit Ups (RX+T2B)
Metcon (AMRAP – Rounds and Reps)
AMRAP 4
3 Power Clean (95/65) RX+(115/75) E (135/95)
6 Cal Bike
9 Sit Ups (RX+T2B)
Metcon (AMRAP – Rounds and Reps)
AMRAP 4
3 Hang Squat Clean (95/65) RX+(115/75) E (135/95)
6 Cal Bike
9 Sit Ups (RX+T2B)
Metcon (AMRAP – Rounds and Reps)
AMRAP 4
3 Squat Clean (95/65) RX+(115/75) E (135/95)
6 Cal Bike
9 Sit Ups (RX+T2B)
Metcon (AMRAP – Rounds and Reps)
AMRAP 4
3 Squat Clean (95/65) RX+(115/75) E (135/95)
6 Cal Bike
9 Sit Ups (RX+T2B)
