CrossFit – Thu, Sep 22
CrossFit Megalodon – CrossFit
Metcon
Option 1 (Time)
Bike Erg
3:00 Easy
+
3 RDS
0:30 @ 170 watts+
0:30 easy
+
8:00 @ 151 watts
+
Rest 2:00
+
4 RDS
2:30 @ 189 watts
3:00 @ 122 watts
+
4:00 @ 151 watts
Option 2
Red Horse (AMRAP – Rounds and Reps)
AMRAP 10:17
9 Thrusters (95/65)
22 Burpees
13 KBS (53/35)
500m Row
Navy pilots Lt. Cmdr. Landon L. Jones, 35, and Chief Warrant Officer 3 Jonathan S. Gibson, 32, died after their MH-60S helicopter broke its chains and slid off the flight deck of the USS William P. Lawrence on the afternoon of Sept. 22, 2013, the result of a large wave hitting the aircraft as the ship rolled violently. Both men were still inside the aircraft when it plunged overboard.
In a 10-page assessment of the investigation, which was made public by the Navy, Harris faulted a decision by the Lawrence’s commanding officer, Cmdr. Jana A. Vavasseur, to turn the ship immediately after the helicopter landed on the flight deck. Combined with the ship’s speed, the move put the vessel into rough “quartering seas,” he said, causing it to roll as large waves hit the deck.
Metcon
Option 3 (AMRAP – Rounds and Reps)
AMRAP 30
1000m Row
15 Push Ups
30 Sit Ups
1000m Bike
15 Pull Ups
30 T2B
1000m Ski
15 Box Jumps (24/20)
30 Tuck Ups
