10/12/2021

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 – CrossFit

View Public Whiteboard

Warm-up

3 Min of jump rope

Mobility

Band Shoulder

Pec Stretch

Twisted Cross

Lizard

Half Front Split

Pigeon

Metcon

Max Burpees in 3 Minutes (AMRAP – Reps)

Both hands touch a target, at the same time, 6 inches above reach.

Metcon

If unable to run then Nautical Nancy is an option

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Nautical Nancy (Time)

5 RDS

500m Row

15 Overhead Squats (95/65)