11/7/2021

CrossFit Megalodon – CrossFit

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Warm-up

Rowling

Partner up

Each pair rows 3 times, burpee for every meter over/under 100

Mobility

20 Pass Throughs

10 Around the Worlds

20 OHS

Gymnastics

Support Complex

3 RDS

30 sec Ring Support

30 sec HS Hold

30 sec L-Sit
30 seconds on

20 seconds off

Metcon

Metcon (AMRAP – Reps)

AMRAP 4

9 Burpee Pull Ups

21 OHS (75/45) RX+(95/65) E (95/65)

rest 4:00

AMRAP 4

6 Burpee Pull Ups

15 OHS (95/65) RX+(115/75) E (135/95)

rest 4:00

AMRAP 4

3 Burpee Pull Ups

9 OHS (115/75) RX+(135/95) E (185/125)