10/13/2021

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

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Warm-up

4 RDS

100m Run

5 Push Up

5 Scap Pulls

5 Squats

Mobility

Band Shoulder

Prayer Stretch

Pec Stretch

Front Rack

Wrist Stretch

Dragon

Metcon

8 Min Cap

Scale appropriately so that you finish the wod ideally 5 minutes or less

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Weightlifting

Every 2 minutes

Bench Press (1 x 6 )

Bench Press (1 x 5 )

Bench Press (1 x 4 )

Bench Press (1 x 3 )

Bench Press (1 x 2 )

Accessory

EMOM 10

Min 1: 10/7 Cal Bike

Min 2: 30 Hollow Hold