CrossFit:
MEGAWOD!!!! 3 min AMRAP each section 2 min rest B/w sections
*Start at different sections so DBs and Bikes are available to everyone
*ADV is 1 min rest B/w sections and repeat one more time
1.) 200m Run
10 Thrusters (95/65)
Max reps Pull-ups
10 Thrusters (95/65)
Max reps Pull-ups
2.) 20/15 Cal Bike
Max Hang Clean and Jerks (95/65)
3.) 25 burpees
Max Alt. Barbell Lunges
4.) 15 Squat Cleans (95/65)
Max Reps HSPU
5.) 40 Hang Power Snatches (95/65)
Max Russian Twists (25/45 plate)
6.) Run 400m
Max Reps Power Cleans (95/65)
7.) 20 Front Squats (95/65)
Max Reps Muscle-ups (Scale:
Pull-Ups)
8.) 50 Air Squats
Max Reps Push Jerks (95/65)
9.) 20 Burpee Deadlifts (50/35 DBs)
Max Reps Devil Press (same DB)
10.) 30 TTB
Max Reps Alt. DB Snatches
Happy New Year!
Cool Down:
2 min easy cardio:
