09/21/2022

September 21, 2022 Posted by CHAD WOD

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)

1:00 bike

10 Bootstrappers

5 inchworms

1:00 bike

10 Lunge + stretch

10 scorpion stretch (5R/5L)

1:00 bike

20 leg swings (10R/10L)

5 seal to down dog stretch
10:00 to complete

Weightlifting

Bench Press (6 x 6)

Metcon

Metcon (Time)

6 rounds

12 db box step-ups

12 KBS

12 plank pull across
16:00 cap, 2:40 per round

09/21/2022

Announcements

CrossFit Megalodon – Masters

Whiteboard Brief

Warm-up

Warm-up (No Measure)

Weightlifting

Bench Press (6 x 6)

Metcon

Metcon (Time)

About CHAD

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