10/30/2019
CrossFit Megalodon – CrossFit
Warm-up
500m row or 1200m bike
then:
20 pass through
10 around the world
20 ohs
Mobility
Gymnastics
Ring Mu Progression
3 x 5 False Grip Ring Row
3 x 5 Ring MU Progression (feet start on floor)
3 x 5 Ring MU (seated with band)
Metcon
Metcon (Time)
28 Min Cap
Buy In: Run 800
50 Box Jump (24/20) RX+(30/24)
50 Sit Up (RX+V Up)
50 Wall Ball (20/14) RX+(30/20)
50 Burpee (RX+Burpee Pull Up)
Cash Out: Run 800
