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 – Masters

View Public Whiteboard

Warm-up

2:00 on any machine

Mobility

Green Band + KB

Band tricep

Band shoulder distraction

KB Calf smash

Calf stretch

Weightlifting

EMOM 12

Perform 6 rounds of Shoulder Press followed by 6 rounds of Push Press

Shoulder Press (6×4)

Push press (6×4)

Metcon

Metcon (No Measure)

“Quittin’Time

AMRAP 5

1 lap around bldg

15 deadlifts

15 KBS

*REST 3:00*

AMRAP 5

1 lap around bldg

12 deadlifts

12 KBS

*REST 3:00*

AMRAP 5

1 lap around bldg

9 deadlifts

9 KBS
*if possible, deadlift weight should go up slightly each round*