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