10/4/2019
CrossFit Megalodon – CrossFit
Announcement
Last minute plans! Scary movie tonight, 9pm, at the gym for anyone interested! This is a really busy month so this may be the only free weekend for this before Halloween!
Warm-up
Run 400
Walk Out Push Up 1-5
Mobility
Weightlifting
Front Squat (5 x 3 )
work up, warm up for the wod
Metcon
2 Min rest between AMRAPS
Metcon (AMRAP – Rounds and Reps)
AMRAP 4
10 Pull Ups (RX+C2B) E (5 Ring MU)
25 DU
5 Sq. Clean (115/75) RX+(135/95) E (155/105)
Metcon (AMRAP – Rounds and Reps)
AMRAP 4
10 Push Ups (RX+/E 5 HSPU)
25 DU
4 Sq. Cleans (125/85) RX+(155/105) E (185/125)
Metcon (AMRAP – Rounds and Reps)
AMRAP 4
10 Burpees (RX+/E burpee over bar)
25 DU
3 Sq. Clean (135/95) RX+(185/125) E (225/155)
