10/14/2020
Announcements
Our next strength cycle starts next Monday! We will continue to develop on squats, deadlifts, and presses.
Also, the Halloween party is just around the corner. We just want to remind you that we will be closed for a long weekend that weekend (23rd-25th). No worries, we will make sure that you get in some good work before then 😉
CrossFit Megalodon – Masters
Warm-up
3 mins of jump rope (No Measure)
Mobility
Weightlifting
Shoulder complex (2×40)
2 rds
10 front raise
10 lat raise
10 bent over raise
10 chicken wings
Shoulder Press (3×5)
EMOM
Push Press (3×5)
EMOM
Metcon
Metcon (Time)
buy in: 100 jump rope
80 air squats
60 situps
40 lunges (20 each leg)
20 ring rows
cash out: 100 jump rope
