9/18/2020
CrossFit Megalodon – CrossFit
Warm-up
Run 400
Tin Soldiers
Samson Stretch
Mobility
Weightlifting
Back Squat (1 x 5 @ 50%)
Back Squat (1 x 5 @ 60%)
Back Squat (3 x 8 @ 70%)
Metcon
Make sure you plan your weights so that you can increase each round as well as complete the final reps.
Also, burpee broad jumps…..your next rep begins where you landed and not where you shuffle step to after landing.
FM 2020 WOD 3 (Time)
20 Min Cap
**Weights are ascending**
15-12-9-6-3 Clusters
30 Alt Lunges
(55/35), (75/55), (95/75), (115/95), (136/115)
Cash Out
100′ Burpee Broad Jump
RX+
20 Pistols
(75/55), (95/75), (115/95), (135/115), (155/135)
Cash Out
100′ HS Walk
