7/19/2017

CF Megalodon, CF Megalodon – CrossFit

Warm-up

2 RDS

Run 200

10 Wall Ball

10 Sit Up

then:

2 RDS

10 Bicep Curl

10 Tricep Extension

Mobility

Chest Opener

Shoulder Distraction

Lunge

Leg in front

Metcon

Broken Victim (Thunderdome 2017 Event 6) (Time)

15 Min Cap

Buy In: Row 400

10 S2OH (135/95) (Scaled 115/75)

20 Power Clean

30 Deadlift

40 Burpee over Burpee

Cash Out: Bike Cal (35/25) (Scaled 30/20)

POST WOD

NOT FOR TIME

Durante’s Core (Time)

5 Rounds

10 Hollow Rock

10 V up

10 Tuck up

10 Sec hollow hold

1 min rest