7/14/2022

CrossFit Megalodon – CrossFit

Metcon

Option 1

Metcon (AMRAP – Rounds)

Bike Erg

5:00 Easy

then

AMRAP 30

2500m Bike Erg

400m Run (or 500m row)

Metcon

Option 2

Miranda 1750 (Time)

75 Burpees to Target (6 in)

150 Air Squats

225 Double-Unders

1,300 meter Run

Wear a vest 20/14

This tribute workout is dedicated to Francisco de Miranda, born March 28, 1750, who was a Venezuelan revolutionary that helped to pave the way for independence in Latin America. He was one of the most importance Venezuelan founding fathers.

His own plan for the liberation of Spain’s American colonies with the help of the European powers failed, but he remains known as El Precursor—i.e., “the forerunner” of Bolívar and other more effective revolutionaries. He died on July 14, 1816, in Cádiz, Spain.

Metcon

Option 3

Metcon (AMRAP – Rounds and Reps)

AMRAP 30

Row 500

12 Thrusters (95/65) RX+(135/85)

20 Pull Ups (RX+C2B)