11/07/2019

CrossFit Megalodon – CrossFit

View Public Whiteboard

Mobility

Warm-up

5 min easy rowing

Metcon

30/30 Rowing Workout (Distance)

Interval 1

30 sec max effort row

30 sec rest

repeat 5 times

2 min max air squats

Interval 2

30 sec max effort row

30 sec rest

repeat 5 times

2 min max push ups

Interval 3

30 sec max effort row

30 sec rest

repeat 5 times

2 min max air squats

**goal stroke rate is 26-32**