CrossFit – Sun, May 7

CrossFit Megalodon – CrossFit

Warm-up

1:00 Bike Slow

10 Box Step Overs

10 Alt. Cossack Squats

10 Shoulder Press PVC

0:45 Bike Moderate

10 Up Down Box Step Over

10 Jump Squats

10 Shoulder Press

0:30 Bike Fast

10 Burpees

10 Thrusters

5/6/23 (Time)

4 RDS

Run 400m

15 Burpee Box Jump Overs (24/20)

15 DBL KB/DB Thrusters (30/20) RX+(35/25) E (50/35)

rest 2:00 between rounds

rd 2 12 of each

rd 3 9 of each

rd 4 6 of each

POST WOD

Immediate Post WOD, for recovery,1:00 SLOW PVC Thrusters (15-20 per minute pace)