09/07/2022

Announcements

We are excited to announce that we will be hosting the Conjugate Powerlifting Certification Course (Crossfit Powerlifting) September 24 and 25th. This is an amazing opportunity to learn the training methods utilized by some of the strongest people in the world! For more information see Will

CrossFit Megalodon – Masters

Whiteboard Brief

Warm-up

Warm-up (No Measure)

1 round, together: (lightweight KB)

30 skip overs

10 boot strappers

10 goblet good mornings

10 goblet squats

10 kneeling s/a push press (5R/5L)

Specific Warm-up

deadlift progression – empty barbell

Weightlifting

every 90 seconds

Deadlift (6 x 6)

Metcon

Metcon (Time)

5 rounds for time:

20 DB front rack lunge

20 V-up

200m run

rest 1:00 between rounds