DE Lower Thursday
CrossFit Megalodon – CrossFit
Warm-up
3:00 Banded Ankle Mobility
-then-
3 Rounds
10 Scap pull-ups->kip swings->kipping knees to elbows
10 alt lunges->air squats->cossack squats
30 high single unders
Metcon (No Measure)
EMOM16
MIN1: 2-4 Unbroken Rope Climbs*
MIN2: 50 Double under cross overs
MIN3: 10 Unbroken Pistol Squats Left & 10 Unbroken Pistol Squats Right
MIN4: 50′ HSW
* Can sub out the Rope climbs for peg board ascends.
(No Measure)
Accessory (No Measure)
4×15 Stiff legged Deadlifts per leg
(No Measure)
Finisher (Time)
100 arch to round back banded good morning
(Score is Time)
Cool down/Mobility
5:00 foam roll lower
Wade (Time)
For time, wearing a 20-lb. vest or body armor:
Run 1,200 meters
Then, 4 rounds of:
12 strict pull-ups
9 strict dips
6 strict handstand push-ups
Then, run 1,200 meters
U.S. Army Spc. Andrew Wade of Antioch, Illinois, died on March 9, 2011, in Bagram, Afghanistan, during Operation Enduring Freedom. Spc. Wade worked as a weapons specialist and was assigned to 1st Battalion, 87th Infantry Regiment, 1st Brigade Combat Team, 10th Mountain Division of Fort Drum, New York.
He loved soccer and CrossFit. His favorite workouts included body-weight movements such as pull-ups, push-ups and dips.
He is survived by his parents, Elizabeth and Douglas; brothers, Steven and John; and sister, Alicia Litchfield.
To learn more about Wade click here
3/8/2023 (Calories)
3 RDS
1:00 @ 165 watts
0:30 @ 90-100 RPM
0:30 @ Standing Damper 10/8
rest as needed
30:00 Ride
*Every 40 cal complete 10 cal standing @ damper 10/8
