5/23/2020
CrossFit Megalodon – CrossFit
Metcon
you may partner if you like
Painstorm XXII (Time)
45 Minute Time Cap
Buy In:
Hang on Pull-Up Bar for Max Time
Rest 1 min.
Bottom of Squat Position for Max Time
For time:
Sprint 200m -OR- 20 Double Unders
20 Ball Clean Thrusters -OR- 40 Wall Ball
20 Clapping Push-Ups -OR- 40 Burpees
Run 400m -OR- 40 Double Unders
10 Brand X Bear Complex (Clean-Thruster-Lunge-Lunge-Back Squat-Thruster) 95# -OR-
10 Hom-Strametz Complex (Power Snatch-Heave Snatch Balance-Lunge-Lunge-Overhead Squat-Thruster) 75#
5 Maniac Muscle-Ups -OR- 25 Pull-Ups & 50 Dips
Run 600m -OR- 60 Double Unders
15 Handstand Push-Ups -OR- 40 Shoulder Press @ 50% Bodyweight
20 Pistols (10 each leg) -OR- 30 Broad Jumps for Distance
Row 600m -OR- 60 Double Unders
30 Knees-to-Elbows -OR- 75 Sit-Ups
15 Clapping (aka Flying) Pull-Ups -OR- 40 Kipping Pull-Ups
Run 400m -OR- 40 Double Unders
15 L-Sit Pull-Ups -OR- 25 Kipping Pull-Ups & 25 L-Leg Raises
20 Windshield Wipers (On Ground) -OR- 50 Hanging Knee Tucks
Row 200m -OR- 20 Double Unders
30 185 lbs. Snatch Grip Deadlift -OR- 45 185 lbs. Clean Grip (Standard) Deadlift
Caterpillar Walk 50m -OR- Bear Walk 100m
Rest 5 minutes
Cash out:
Hang on Pull-Up Bar for Max Time
Rest 1 min.
Bottom of Squat Position for Max Time
