6/16/2022

CrossFit Megalodon – CrossFit

Metcon

Option 1

Metcon (Distance)

Bike Erg

5:00 Easy

rest as needed

9 RDS

3:00 on and 1:00 off

**First 5 rounds at damper 5 and 85-90 rpm

** Last 4 rounds at damper 1 and 85-90 rpm

Metcon

Option 2

Strong Like Jean (AMRAP – Reps)

Two 10-minute AMRAPS in 25 minutes

From 0:00-10:00, AMRAP of:

30 Deadlifts (115/85 lb)

20 Hang Cleans (115/85 lb)

10 Push Jerks (115/85 lb)

Rest 5 minutes

From 15:00-25:00, AMRAP of:

10 Push-Ups

15 Sit-Ups

20 Double-Unders

Metcon

Option 3

Metcon (Time)

Run 1 Mile

10 Box Jump Overs (24/20)

10 T2B

Run 800

20 Box Jump Overs

20 T2B

Run 400

30 Box Jump Overs

30 T2B