CrossFit – Sun, Apr 30

CrossFit Megalodon – CrossFit

Warm-up

3:00 Assault/Echo

3 RDS

10 Shoulder Taps

5 Wall Kick Ups

10 Up Downs

Gymnastics

Support Complex (30 seconds on 20 seconds off)

3 RDS

30 sec Ring Support

30 sec HS Hold

30 sec L-Sit

4/30/2023 (Time)

25 Minute Cap

50 Shuttle Runs

50 Toe 2 Bar

50 Cal Echo

50 Sit Ups

50 Man Makers (30/20) RX+(50/35)

*Shuttle Runs 25ft out and 25ft back = 1

-cross the rig

*Man Makers =

Push Up

Row (L)

Row (R)

Squat Clean Thruster