7/31/2018

CrossFit Megalodon – CrossFit

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Warm-up

500m row or 1200m bike

Mobility

Skill

Work on hollow holds:

partner up and 3 rds of 10 rocks each with pvc

Metcon

Metcon (AMRAP – Reps)

AMRAP 4

60 SU (RX+30 DU)

10 HR Push UP (RX+HSPU)

4 Min Break

AMRAP 4

10 DBall Ground to Shoulder (40/20) RX+(50/30) E (100/70)

20 Alt. DB Snatch (35/25) RX+(50/35) E (70/50)

POST WOD

3 RDS

20 Sit Up

20 V Up

20 Russian Twist