6/30/2022

CrossFit Megalodon – CrossFit

Metcon

Option 1

Metcon (Distance)

Bike Erg

5:00 Easy

rest as needed

3 RDS

4:00 @ 85-90 RPM

2:00 rest

3:00 @ 75-85 RPM

2:00 rest

2:00 @ 65-75 RPM

3:00 rest

Metcon

Option 2

45 Min Cap

Painstorm 1 (Time)

3 Rounds of:

400 meter Run

21 Kettlebell Swings (53/35)

12 Pull-Ups

Directly into:

10 Pull-Ups

10 Kettlebell Swings (53/35)

15 Push-Ups

200 meter Run

20 Pull-Ups

20 Kettlebell Swings (53/35)

30 Push-Ups

400 meter Run

40 Pull-Ups

40 Kettlebell Swings (53/35)

60 Push-Ups

800 meter Run

Finally, AMRAP in 10 minutes:

Single-Arm Kettlebell Snatches (53/35)

Metcon

Option 3

Get Ready with:

3 RDS

5 Inchworms with push ups

20 Shoulder Taps

10 MB Jump Squats

Metcon (Time)

3 RDS

20 Alt. DB Snatches (35/25) RX+(50/35)

3 MU

50ft HS Walk

20 Box Step Overs (24/20)