DE Lower Thursday

CrossFit Megalodon – CrossFit

Warm-up

1:00 High single unders

2 Round

10 banded pull-aparts at chest level

10 banded pull-aparts at eye level

10 banded pull-aparts behind the neck

-then-

0:45 High single unders

2 rounds

10 air squats (2-2-2-2 tempo)

10 sit-ups

5/5 KB hang muscle cleans

Metcon (AMRAP – Rounds and Reps)

AMRAP6

10 HSPUs (RX+Wall Facing HSPUs)

80 Doubles (RX+Cross Over Single unders or Double unders)

-rest 6:00-

AMRAP6

12 Alt KB squat cleans (53/35) RX+(70/53)

10 GHDs

8 Pull Ups (RX+C2B Pull-ups)

(Score is Total Rounds + Reps)

Accessory (No Measure)

4 Sets

20 Nordic curls

20 face down side to sides

(No Measure)

Cool down/Mobility

1:00 Hamstring stretch

1:00 couch stretch per side

Option 3 (Time)

Bike Erg

3:00 Climb from 165-300 watts

then

For Time:

50/40/30 Cals @ 85+ RPM

Rest 1:1

then

4 x 20 Cals @ damper 10/8 Rest 1:1

Calata (Time)

6 Rounds for Time
440 meter Row
3 Clean-and-Jerks (135/95 lb)
16 Burpees
22 Sit-Ups
35 Jump Ropes

Buy-Out: 1 mile Run

https://wodwell.com/wod/calata/?ref=listmodal