CrossFit – Tue, May 2
CrossFit Megalodon – CrossFit
Warm-up
EMOM9
MIN1: 10 Alternating front rack elbow punches + Max shoulder press with remaining time
MIN2: 6 Boot strappers + Max Alternating Groiners with remaining time
MIN3: 10 Hollow rocks + Hollow hold with remaining time
Black Sunday (Time)
3 Rounds
103 Double Unders
42 Wall Balls (20/14)
33 Cal Row
27 Pull Ups
3 Ground to Overheads (185/135)
Background: This workout is dedicated to Firefighter John Bellew, Lt. Joseph P. Dibernardo, Lt. Curt Meyran, and Firefighter Rick Sclafani who both made the ultimate sacrifice in 2 separate fires on the same day, January 23, 2005, in New York.
