11/22/2019
CrossFit Megalodon – Masters
Warm-up
3 mins of jump rope (No Measure)
After 3 mins take your time and complete
2 rds
10 pushups
10 squats
ROMWOD
Metcon
Metcon (AMRAP – Rounds and Reps)
16 min AMRAP
Buy in: Bike 1600 m
Then
5 burpees
10 Dball slams
15 box step ups
On the count of … 3..2..1.. go…. the workout starts with completing 1600m on the bike. Once you have finished the bike with the remainder of the time you will repeat 5 burpees 10 dball slams And 15 box step ups as many times as possible.
**** you will only get on and off the bike 1 time in the very beginning of the wod.
