6/23/2022

CrossFit Megalodon – CrossFit

Metcon

Option 1

Metcon (Distance)

Bike Erg

5:00 Easy

then

4 Rounds

1:00 @ 70 RPM

:20 @ 90-95 RPM

:40 @ 75-85 RPM

*no rest between rounds

Rest as needed before starting next section

8-6-4-2 minutes

Rest 2:00 after each round

Start @ 60 RPM and increase by 5 RPM each round

Metcon

Option 2

Metcon (AMRAP – Rounds)

Every 3 Minutes as Long as Possible

10 Weighted Box Step Overs (35/25) RX+(50/35) E (70/50)

10 Alt. Snatches

20 Doubles (RX+35) E (50)

Metcon

Option 3

Baird VC MG (AMRAP – Reps)

AMRAP in 13 minutes

Buy-In: 600 meter Run (2-minute cap)*

Then, 3 Rounds of:

1 minute Max Pull-Ups

1 minute Max Deadlifts (90/70 kg)

1 minute Max Lateral Burpees

1 minute Rest