7/20/2018
CrossFit Megalodon – CrossFit
Warm-up
Run 400
Tin Soldier
Samson
10 Scorpions
then:
20 Pass through
20 OHS
Mobility
Weightlifting
Overhead Squat (6 x 3 )
work up in weight
Metcon
Metcon (Time)
20 MIN CAP
10 Deadlift (115/75) RX+(135/85) E (155/105)
20 Knee Raises (RX+/E T2B)
30 Hang Power Clean
40 Wall Ball
50 Alt DB Snatch (30/20) RX+(40/25) E(50/35)
40 Wall Ball
30 Hang Power Clean
20 Knee Raises (T2B)
10 Deadlift
