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 – CrossFit
Warm-up
Run, Row, Ski 400 or Bike 1200
Walk Out Push Up 1-5
Mobility
Weightlifting
Every 90 Seconds
Bench Press (5 x 5 @ 65%)
Weightlifting
Shoulder Press (3 x 12-15)
Accessory
3 RDS
45 second dumbell overhead hold
15 sec rest
45 second dumbell overhead hold
1:00 rest
Metcon
Metcon (Time)
20/14 Cal Bike
50 Wall Ball (20/14) RX+(30/20)
20/14 Cal Bike
Accessory
**If there is time after the wod**
3 RDS
30-40 Band Tricep Extension
20 sec rest
20-30 Band Bicep Curl
rest as needed
