CrossFit – Thu, Nov 17

CrossFit Megalodon – CrossFit

Option 1 (Distance)

Bike Erg

3 RDS
0:30 @ 165 watts
1:00 @ 220 watts
0:30 @ 275 watts+

then

5 RDS
1:00 @ 275 watts
2:00 @ 240 watts
2:00 @ 165 watts

Rest 0:30 between rounds

Capoot (Time)

For time:

100 push-ups

Run 800 meters

75 push-ups

Run 1,200 meters

50 push-ups

Run 1,600 meters

25 push-ups

Run 2,000 meters
In honor of Officer James Lowell Capoot, of the Vallejo Police Department, died Nov. 17, 2011, in the line of duty.
To learn more about Capoot click here

Option 3 (Time)

Running Chipper
2 RDS
Run 200
50 KBS (53/35)
Run 200
50 Goblet Squats
Run 200
50 Pull Ups
Run 200
50 Wall Balls
Run 200
50 Sit Ups