1/15/2019

CrossFit Megalodon – CrossFit

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Warm-up

500m row or 1200m bike

Mobility

Accessory

Support Complex

3 RDS

30 sec Ring Support

30 sec HS Hold

30 sec L-Sit

Metcon

Metcon (AMRAP – Rounds)

Every 4 Minutes (5RDS)

Run 400

10 Burpees (RX+15) E (10 Burpee Box Jump Over 24/20)

**scale the run to 200m if your 400 time is greater than 2:30 minutes**