8/8/2019
CrossFit Megalodon – CrossFit
Quote of the day
‘Obsessed is a word the lazy use to describe the dedicated’ – unknown
Warm-up
500m Row or 1200m Bike
Mobility
Get Ready
Barbell Warm Up
2 RDS
5 Power Clean
5 Front Squat
5 Push Press
5 Back Squat
Metcon
WOD has a 15 min cap; once time runs out you will have 5 min to find today’s 1 rep hang clean (power or squat)
Metcon (Time)
15 Min Cap
3 Hang Clean (135/85) RX+(155/105) E (205/140)
DU (25) RX+(50) E (75)
3 Hang Clean
Sit Ups (50) RX+(25 T2B) E (40 T2B)
3 Hang Clean
DU
3 Hang Clean
**Hang Cleans can be power or squat**
Metcon (Weight)
5 Min to max your hang clean
*may be power or squat*
Accessory
3 RDS
12 Bicep Curls
20 Behind Neck Lat Pulldowns
