4/24/2019
CrossFit Megalodon – CrossFit
Announcement
Winewod tonight 7:15 to 8:00!
Also, we have Dennis and Amy competing this weekend in Cape Coral in the Festivus Games for anyone interested in going out to support them!
Warm-up
500m row or 1200m bike
Mobility
Weightlifting
Shoulder Press (4 x 4 @ 85%)
Shoulder Press (2 x 8 @ 70%)
Metcon
Interval Workout (4 RDS)
2:00 minutes to finish part A
then 1:30 minute of rest
2:00 minutes to finish part B
then 1:30 minute of rest
Satan’s Balls part A (AMRAP – Reps)
Part A
Cal Bike (12/8) RX+(15/10) E (18/12)
6 Burpee over bar
Sq. Clean (115/75) RX+(155/105) E (225/155)
**Score is number of sq. cleans**
Satan’s Balls part B (AMRAP – Reps)
Part B
50 SU (RX+50 DU) E (75 DU)
Max reps wall balls (20/14) RX+/E (30/20)
**Score is max reps wall balls**
