CrossFit – Thu, Nov 10

CrossFit Megalodon – CrossFit

Option 1 (Time)

Bike Erg

3 RDS

0:30 Easy

0:30 @ 230-240 watts

0:10 Sprint

then

2000m @ moderate pace

Rest 1:00

3 x 500m @ tough pace

Rest 0:30 between rounds

then

1500m @ moderate pace

Rest 1:00

2 x 500m @ tough pace

Rest 0:30 between rounds

then

1000m @ moderate pace

Rest 1:00

1 x 500m @ tough pace

*gauge your moderate and tough paces off of how the 0:30 effort felt in the warmup*

Kutschbach (Time)

7 Rounds For Time

11 Back Squats (185/135 lb)

10 Jerks (135/95 lb)
In honor of, U.S. Army Staff Sgt. Patrick Kutschbach, of McKees Rocks, Pennsylvania, died Nov. 10, 2007
To learn more about Kutschbach click here
Background : Dedicated to U.S. Army Staff Sgt. Patrick Kutschbach, of McKees Rocks, Pennsylvania, who died Nov. 10, 2007, in Bagram, Afghanistan, from injuries sustained when his vehicle was hit by a rocket-propelled grenade and small-arms fire. The 25-year-old was assigned to the 1st Battalion, 10th Special Forces Group in Germany. Kutschbach is survived by his wife, Ginger; son, Bastian; father, David; mother, Debbie Huffner; and brothers, David and Andrew.

The “Kutschbach” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Sunday, September 20, 2015

Option 3 (AMRAP – Rounds)

E3MOM x 10 Rounds

50 Doubles

1 Rope Climb

3 Hang Clean and Jerk @ 80% of 1 RM C+J