5/14/2020
CrossFit Megalodon – CrossFit
Metcon
Metcon (AMRAP – Reps)
2 RDS
60 second Run/Bike/Row/Jumping Jacks
60 seconds of Box Bear Crawl*
30 seconds of Pigeon Pulses per Leg
60 seconds of Alternating Reverse Lunges
30 seconds of Side Plank Reach Throughs per side
30 seconds of Ground to Sky Reaches
Rest 30 seconds
https://www.youtube.com/watch?v=gKyaRJIiSCg&feature=youtu.be
@ 15:00 minutes
Every 30 seconds (2 rds)
Station 1 – 30 seconds of Bike or Row
Station 2 – 30 seconds of Dumbbell or KB Front Squats
Station 3 – 30 seconds of Devil’s Press
Station 4 – Rest
@ 20:00 minutes
Every 3 Minutes for 15 minutes (5rds)
-Number of calories completed during 30 second max effort
-Number of Dumbbell or KB Front Squats completed during 30 second max effort
-Number of Devil’s Press completed during 30 second max effort
