12/20/2020
CrossFit Megalodon – CrossFit
Warm-up
Run, Row, Ski 400 or Bike 1200
Mobility
Gymnastics
Support Complex
3 RDS
30 sec Ring Support
30 sec HS Hold
30 sec L-Sit
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
3-6-9-12……
Box Step Overs (30/20) RX(40/25) RX+(50/35) E(60/45)
Cal Row
**after every round perform 20 singles (RX/RX+/E 10 DU)
**step overs are with one weight and standard box height
