CrossFit – Thu, Oct 6

CrossFit Megalodon – CrossFit

Option 1 (Time)

Bike Erg

3 RDS

0:30 @ 140-155 watts

0:30 easy

then

3:00 @ 150-160 watts building up to 210 watts

then

3 RDS

1:00 @ 200-210 watts

1:00 @ 140-155 watts

Rest 0:30 between rounds and rest 3:00 between sets

Jenny (AMRAP – Rounds and Reps)

AMRAP in 20 minutes

20 Overhead Squats (45/35 lb bar)

20 Back Squats (45/35 lb bar)

400 meter Run
In honor of U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan
To learn more about Jenny click here
Background:  U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an improvised explosive device. The 25-year-old was assigned to Madigan Army Medical Center on Joint Base Lewis-McChord in Washington state. Moreno is survived by her mother, Marie V. Cordero; sisters, Jearaldy Moreno and Yaritza Cordova; and brother, Ivan F. Moreno.

Option 3 (Calories)

10 Rounds of (10/7) Cals on each machine alternating

Row

Ski Erg

Bike Erg