10/26/2018
CrossFit Megalodon – CrossFit
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)