10/11/2021

Announcements

SURPRISE!!!!!

We are observing Black Out Week this week! You will not be able to see the workouts ahead of time. Most are benchmark wods. Eat and sleep well 😉

CrossFit Megalodon – Masters

View Public Whiteboard

Warm-up

2:00 on any machine

Mobility

PVC Pipe

20 pass throughs

Front rack stretch

Pigeon stretch

Samson stretch in place

Squat hold

Weightlifting

front squat / back squat complex (5×8)

Every 3:00 for 5 rounds perform 3 front squats followed by 5 back squats

Metcon

Metcon (AMRAP – Rounds and Reps)

“Devil in Disguise”

AMRAP 14

10 burpees

10 single DB box step ups

10 knee-ups (sit-ups)