8/21/2019

CrossFit Megalodon – CrossFit

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Announcement

Reminder we have WINEWOD tonight at 7:15

Next friday is No Shower Happy Hour at the Sandbar in Englewood

Warm-up

2 RDS

Run 200

10 Wall Ball

10 Sit Up

Mobility

Weightlifting

Bench Press (1 x 3 @ 83%)

Bench Press (1 x 1 @ 88%)

Bench Press (1 x 3 @ 83%)

Bench Press (1 x 1 @ 88%)

Get Ready

work your way up on cleans and lunges

Skill

RX: level 1 + 2

RX+: level 2 + 3

E: level 3 + 4

**you are welcome to do a 3rd round if you are feeling good**

Assault bike lunge trial level 1 (Time)

1 minute to complete:

20/10 cal bike

6 front rack lunge (95/65)

Assault bike lunge trial level 2 (Time)

1 minute to complete:

20/10 cal bike

6 front rack lunge (135/95)

Assault bike lunge trial level 3 (Time)

1 minute to complete:

20/10 cal bike

6 front rack lunge (185/125)

Assault bike lunge trial level 4 (Time)

1 minute to complete:

20/10 Cal Bike

6 front rack lunge (225/155)

Assault Bike Lunge Trial Level 5 (Time)

1 minute to complete:

20/10 Cal Bike

6 Front rack lunge (245/170)

Metcon

Metcon (Time)

3 RDS

400m Run

5 Pull Up (RX+C2B)

5 k2E (RX+T2B)