“Mega Man”

CrossFit Kennett Square – CrossFit

Workout of the Day

1. Conditioning – “Mega Man”

2. Accessory

Conditioning

Mega Man (AMRAP – Rounds and Reps)

In 10 minutes…

5-10-15-20-25-30…

Wall Balls

Between every set, complete 5 Power Cleans

Alpha: Wall Ball (20/14), Power Clean (155/105)

Bravo: Wall Ball (20/14), Power Clean (135/95)

Charlie: Wall Ball (14/10), Power Clean (105/75)

Accessory

3x

10 2-arm Overhead Dumbbell Lunge Steps (as heavy as possible)

5 Dumbbell Lawn Mower Rows (each side) (as heavy as possible)

Endurance

10 AM ENDURANCE CLASS

Boosted Mega Man (3 Rounds for reps)

In 7 minutes…

1-3-5-7-9…

Wall Balls

Med-Ball Cleans

Rest 3 minutes

In 5 minutes…

3-6-9-12-15…

Wall Balls

Med-Ball Cleans

Rest 3 minutes

In 3 minutes…

5-10-15…

Wall Balls

Med-Ball Cleans

Rx: 20/14

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