07/27/2022
Announcements
The gym will be closed 7/30-31 for our upcoming Chinese Weightlifting Seminar led by Coach Ma. If you are interested in attending the seminar get with Coach Will. You can get a glimpse of the content of his seminars by following @jianpingma and @maweightlifting. Coach Ma is one of the top coaches in the world for Snatch and Clean and Jerk.
CrossFit Megalodon – Masters
Whiteboard Brief
Warm-up
Warm-up (No Measure)
2 rounds in 10:00
1 lap around bldg
10 jump squats
1:00 bike
10 twisted cross/scorpion (5 each side)
Weightlifting
Bicep blast (3 x 30)
3 rds
10 bicep curls
10 hammer curls
10 reverse curl
Metcon
Metcon (Time)
5 rounds
10 burpee box jump (step up)
20 DB hang clean & jerk
30 air squats