8/4/2022
CrossFit Megalodon – CrossFit
Metcon
Option 1
Metcon (Distance)
Echo Bike
5:00 Easy
+
4 Rds
0:45 @ 65% of 20 min avg watts pace
0:15 @ 100% of 20 min avg
then
3 Rds
6:00 @ 100% 20 min avg
1000m Run
Rest 4-5 min between rounds
Metcon
Option 2
Jared (Time)
4 Rounds for time of:
800m Run
40 Pull-ups
70 Push-ups
In honor of U.S. Army Master Sergeant Jared N. Van Aalst, 34, of Laconia, NH, died August 4, 2010
To learn more about Jared click here
Background: U.S. Army Master Sergeant Jared N. Van Aalst, 34, of Laconia, NH, assigned to the U.S. Army Special Operations Command, based in Fort Bragg, NC, died August 4, 2010, in Kunduz province, Afghanistan, of wounds suffered while his unit was conducting combat operations.
He is survived by his wife, Katie Van Aalst, his daughters Kaylie and Ava, and a posthumous son, Hugh Jared.
The “Jared” Hero WOD was first posted on The CrossFit Main Site as the workout of the day for Thursday, August 9, 2012 (“120809”).
Metcon
Option 3
Metcon (Time)
40 Min Cap
50 Push Ups
Run 200
100 Sit Ups
Run 400
150 Squats
Row 800
200 Doubles
Row 400
150 Lunges
35/25 Cal Echo
100 KBS (35/26)
25/18 Cal Echo
50 Push Ups
