CrossFit – Mon, Apr 17

CrossFit Megalodon – CrossFit

Warm-up

1:00 Slow row

10 Alt bird dogs

10 DBL DB deadlifts

10 Alt groiners

0:45 Moderate row

10 Supermans

10 DBL DB cleans from the ground

10 Air squats

0:30 Fast row

10 Sit-ups

10 DBL DB front squats

10 DBL DB bent over rows

10 Cossack squats

Back Squat (6 x 3 @ 70%)

Every 2 Minutes

with a 3 sec pause in the hole

Row/Death by Thrusters (Distance)

Row for Distance (goal 2K)

**Death by Thrusters (Rx 75/45) RX+ (95/65)**

every minute perform thrusters equal to the round #

**Goal is to reach 2000m before you are unable to perform thrusters within the minute**

**Begin with the row