DE Lower Thursday
CrossFit Megalodon – CrossFit
Warm-up
3 Rounds
20 plate hops
15 plate ground to overhead in a sumo stance
10 scap push-ups
-into-
2 Rounds
20 Single unders
15 Sumo Deadlifts with an empty bar
10 push-ups
Metcon (Time)
METCON
For time
120 Single unders
15 Sumo deadlift high pull (95/65)|(65/45)
8 Wall walk into a HSPU
60 Double unders
15 sumo deadlift high pull
8 Wall walk into a HSPU
30 double under crossover
15 sumo deadlift high pull
8 Wall walk into a HSPU
(Score is Time)
Accessory (No Measure)
4 Sets
20 Barbell sweat shrugs
Superset with
50 prone band leg curls
(No Measure)
Cool down/Mobility
2:00 Childs pose
Maltz (Time)
400 meter Run
50 Pull-Ups
100 meter Farmer’s Carry (2×50/25 lb)
50 Dips
100 Push-Ups
50 Knees-to-Elbows
100 Sit-Ups
400 meter Run
Background: This Hero WOD is dedicated to MSgt Mike Maltz, 38th Rescue Squadron, Moody Air Force Base, Ga, who made the ultimate sacrifice on March 23, 2003 in southern Afghanistan when his HH-60G Pave Hawk helicopter crashed.
Option 3 (Calories)
Bike Erg
3 Rounds
1:00 @ 165 watts
0:30 @ 275 – 315 watts
0:30 @ 245 watts
rest as needed
7 Rounds
2:15 @ 285 watts
1:15 @ 245 watts
0:30 @ 165 watts
rest 0:30 between rounds
