5/9/2020
CrossFit Megalodon – CrossFit
Accessory
Welcome Back!!!! I figured it would only be appropriate to continue the painstorm trend a little while longer since we’ve been going a few weeks already. If you haven’t been working to this capacity please feel free to cut the wod down by half or even a third. It is A LOT of work.
Warm-up
2 RDS
200m Run
5 Inch Worms
10 Lunges
Painstorm XI (Time)
100 meter Run
10 Muscle-Ups
200 meter Run
20 Handstand Push-Ups
300 meter Run
30 Overhead Squats (45/35 lb bar)
400 meter Run
40 Sumo Deadlift High Pull (45/35 lb bar)
500 meter Run
50 Pull-Ups
600 meter Run
60 Push-Ups
700 meter Run
70 Kettlebell Swings (35/26)
800 meter Run
80 Burpees
900 meter Run
90 Thrusters (45/35 lb bar)
1,000 meter Run
100 Air Squats
Substitutions:
MU…can do c2b or pull up + dip
HSPU…push ups
Pull Ups….ring rows
