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.