6/22/2018
CrossFit Megalodon – CrossFit
Warm-up
500m row or 1200m bike
tin soldiers
samson stretch
Mobility
Weightlifting
Overhead Squat (6 x 3 -1)
every 90 seconds; can work up in weight
Metcon
Metcon (Time)
25 MIN CAP
Buy In:
25 Ring Rows RX+(20 Pull Ups)
E(10 Bar MU)
25 Hang Clean (95/65) RX+(115/75) E(135/95)
5-10-15-20
Rus KBS (35/26) RX+(53/44) E(70/53)
Box Jump (24/20) RX+/E(30/24)
then: Run 200m
Break 2:00
Run 200m
20-15-10-5
Rus KBS
Box Jump
Cash Out:
25 Ring Rows RX+(20 Pull Ups) E(10 Bar MU)
25 Hang Clean
