CrossFit – Thu, Oct 20
CrossFit Megalodon – CrossFit
Option 1 (Distance)
Bike Erg
3 RDS
0:30 @ 140-150 watts
0:30 easy
+
3:00 starting 150 watts and build to 205
+
3 RDS
1:00 @ 195-205 watts
1:00 @ 140-150 watts
+
Rest 15 seconds
+
1:00 @ 195-205 watts
1:00 @ 140-150 watts
+
Rest 15 seconds
+
1:00 @ 195-205 watts
1:00 @ 140-150 watts
**Rest 2:30 between rounds**
Walsh (Time)
4 Rounds For Time
22 Burpee Pull-Ups
22 Back Squats (185/135 lb)
200 meter Run (45/35 lb plate overhead)
In honor of U.S. Army First Lieutenant Jonathan P. Walsh, 28, of Cobb, Georgia, died on April 22, 2012
To learn more about Walsh click here
Option 3 (AMRAP – Rounds)
EMOM 40
1: 30 Double Unders (RX+50)
2: 10 Push Ups (RX+15)
3: 15 Box Jump Overs (24/20)
4: 15 Wall Balls (20/14)
