6/4/2019

CrossFit Megalodon – CrossFit

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Warm-up

500m row or 1200m bike

Mobility

Skill

jerk footwork

Weightlifting

SOTS press (4 x 5)

EMOM (4 RDS)

Clean Grip

Split Jerk (6 x 1 @ 80%)

EMOM

weight based on last weeks split jerk

Metcon

Metcon (Time)

21-15-9

Cal Row

Wall Ball (20/14) RX+(30/20)

DU (heavy rope for scaled)

SDHP (75/45) RX+(95/65) E (115/75)

Burpees over Bar