4/21/2022

CrossFit Megalodon – CrossFit

Mobility

Child’s Pose

Thread the Needle

Seal

Downward Dog

Butterfly

Couch

Seated Straddle

Pigeon

Calf

Metcon

Option 1

Metcon (Distance)

Bike Erg

3 Sets:

1 Min Hard (Highest RPM)

2 Min Mod (Middle RPM)

1 Min Easy (Lowest RPM)

No rest between sets.

-Rest 1 Min-

40 Sec Hard (85-95 RPM), 20 Sec Easy Recovery

30 Sec Harder (95-105 RPM), 30 Sec Easy Recovery

20 Sec Hardest (105-115 RPM), 40 Sec Easy Recovery

15 Sec Sprint at Max RPM, 45 Sec Easy Recovery

20 Sec Hardest (105-115 RPM), 40 Sec Easy Recovery

30 Sec Hard (95-105 RPM), 30 Sec Easy Recovery

40 Sec Hard (85-95 RPM), 20 Sec Easy Recovery

-Rest 1 Min-

3 Sets

1 Min Hard Low Damper (Same 80 RPM)

2 Min Mod on Lower Damper (Same 80 RPM)

1 Min Easy on Lowest Damper (Same 80 RPM)

No rest between sets.

Total: 31 Min

Metcon

Option 2

1/2 Murph (Time)

Run 800m

50 Pull Ups

100 Push Ups

150 Squats

Run 800m

Metcon

Option 3

Brenton (Time)

5 Rounds For Time:

100′ Bear Crawl

100′ Standing Broad Jump

Do 3 Burpees after 5 Broad Jumps

If you have a 20# vest or body armor, wear it.
In honor of Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009
To learn more about Brenton click here