CrossFit – Thu, May 11

CrossFit Megalodon – CrossFit

Warm-up

3 Rounds

12 Alternating box step-ups

10 Barbell snatch grip deadlifts

8 Kip swings

100m run

Seated Box Jump (Distance)

10 Minutes to work to max height

Option 1 (AMRAP – Rounds and Reps)

RX

AMRAP12

8 Barbell snatches (45/65)

7 Bent over barbell rows

200m run

RX+

AMRAP12

8 Alternating Leg Barbell split snatches (95/65)

7 Jumping bar muscle-ups

300m run

E

AMRAP12

8 Alternating Leg Barbell split snatches (115/85)

7 Bar muscle-ups

400m run

Finisher

100 Arch to Roundback Good Mornings

Option 2

Zembiec (Time)

5 rounds for time of:

11 back squats, 185 lb.

7 strict burpee pull-ups

400-meter run

During each burpee pull-up perform a strict push-up, jump to a bar that is ideally 12 inches above your max standing reach, and perform a strict pull-up.
In honor of U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, New Mexico, was killed during a firefight on May 11, 2007
To learn more about Zembiec click here

Option 3

Rest 1:1 between the mile runs

1-Mile Run (Time)

Max Effort 1-Mile Run

1-Mile Run (Time)

Max Effort 1-Mile Run