8/23/2018

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

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Warm-up

500m row or 1200m bike

Mobility

Accessory

Support Complex (3 rds)

3 RDS

30 sec Ring Support

30 sec HS Hold

30 sec L-Sit
30 sec on 20 sec off

Metcon

Metcon (Time)

3 RDS (20 min cap)

10 HR Push Up (RX+ 5 HSPU) E (4″/2″ deficit)

200m farmer carry (35/26) RX+(53/44)

30 Box Jump (24/20) RX+(30/24)

40 Sit Ups (RX+20/14)