09/14/2022

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

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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 x 10)

Back Squat (1 x 8)

Back Squat (1 x 6)

Back Squat (1 x 20)

Metcon

Metcon (AMRAP – Reps)

4 rounds, 4:00 each

200m run

30 alternating lunges

max reps DB front squat

**REST 2:00 between rounds