10/26/2018

CrossFit Megalodon – CrossFit

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Announcement

Costume Party tonight at 9pm!!! Have a back up plan if you plan on drinking!

Warm-up

5 Min of:

5 Push Up

5 Sit Up

5 Squat

Mobility

Weightlifting

Turkish Get Up (4 x 5)

each side; work up in weight

Metcon

Be smart about your weight choicees, the only rest you get is the time remaining each round!

Metcon (AMRAP – Rounds)

10 total RDS (5 of each alternating)

Even:

Run 200m

8 Bench Press (115/65) RX+(135/75) E(155/95)

Odd:

Run 200m

50ft Single Arm DB OH Lunge (50/30) RX+(60/40) E(70/50)