05/25/2022

May 25, 2022 Posted by CHAD WOD

Announcements

Attention!!! Murph this year will be on Saturday morning! Class times 7 and 8:30 and each capped at 35. Sign ups will be on Wodify and open 72 hours in advance as normal. Plan your workouts this week accordingly. You can’t expect to show up on Thursday and Friday and put max effort into lifting or wods and then have a PR performance on Saturday. For those of you that have not done a Murph yet it is a grueling test of physical and mental fortitude. We are giving you a 70 minute time cap to get as far as you can. With that being said, you do not have to perform as written. Like with all other wods you can, and should, scale as necessary. You will see so many different scales this weekend. From 1/4 Murph to 1/2 Murph, or less running with all the reps in the middle or vice versa, plan the workout in a way that suits your ability and fitness level.

CrossFit Megalodon – Masters

Whiteboard Brief

Warm-up

Warm-up (No Measure)

2 rounds

200m jog

5 push ups

10 ring rows

15 air squats

Weightlifting

*every 1:30 first 3 rounds, then rest 2:00 before last round*

Back Squat (1×10)

Back Squat (1×8)

Back Squat (1×6)

Back Squat (1×20)

Metcon

Metcon (Time)

Part 1:

5 rounds

18 DB box step-up (farmer style)

12 Inverted Rows (ring-rows)

*rest 3:00

Part 2:

5 rounds

18 Alt. DB shoulder press

18 DB power clean
22:00 cap