4/14/2020
CrossFit Megalodon – Fit Happens
Chalktalk
Warm-up
Warm-up (No Measure)
200m jog
then
3 rounds
5 tempo pushups (0:03 down, 0:01 up)
10 hollow rocks
5 tempo air squats (0:03 down, 0:01 up)
WOD
Metcon (3 Rounds for time)
“Barbarian”
On the 10:00 x 3 Rounds:
20 bent over rows
30 push-ups
40 abmat sit-ups
50 air squats
400m run
*RX+ wear a 20/14 weight vest/backpack*
Bent over row demo:
https://youtu.be/kkSAc-qvsAU
**Bent over rows can be completed with a number of objects. You can use a backpack or duffel bag packed tightly, a cooler with drinks/ice, dumbbells, kettle bells, etc. If you need help determining what to use here please ask, I am here to help! Your weight should be something you can complete all 20 reps in 1:00 or less.**
