8/22/2018
Announcements
Join the Megalodon team in the Lurong Champion Challenge! Its a 6 week nutrition and fitness challenge, visit https://challengeseries.lurongliving.com/champ18/ to register and find out more!
CrossFit Megalodon – CrossFit
Warm-up
Run 400
tin soldiers
10 scorpions
10 cat cow
Mobility
Weightlifting
Deadlift (5 x 5 @ 70%)
Metcon
Assault bike lunge trial level 1 (Time)
1 minute to complete:
20/10 cal bike
6 front rack lunge (95/65)
Assault bike lunge trial level 2 (Time)
1 minute to complete:
20/10 cal bike
6 front rack lunge (135/95)
Assault bike lunge trial level 3 (Time)
1 minute to complete:
20/10 cal bike
6 front rack lunge (185/125)
Accessory
3 RDS
20 Sit Up
20 V up
20 Russian Twist
POST WOD
5 rds
2 chin up
2 strict pull up narrow grip
2 strict pull up wide grip
