5/2/2019
CrossFit Megalodon – CrossFit
Warm-up
500m row or 1200m bike
Mobility
Get Ready
Support Complex
3 RDS
30 sec Ring Support
30 sec HS Hold
30 sec L-Sit
Metcon
Metcon (Time)
1000m Row
90 Sit Ups (RX+MB 20/14)
80 DU (rx 160 SU)
70 KBS (35/26) RX+(53/35)
60 DU (rx 120 SU)
50 Squats (RX+ alt. pistols)
40 DU (rx 80 SU)
30 Alt. KB Snatch
20 DU (rx 40 SU)
10 Goblet Squat (RX+ SA OHS)
