10/19/2020

October 19, 2020 Posted by CHAD WOD

Announcements

I’ve been doing some thinking and have decided to make a change for Friday’s plans. We will hold normal class 5 and 6am and the Master’s class at 8:30. We will then hold open gym from 9:30 until noon and then we will close for the remainder of the day for set up. I will make sure to have something programmed that, if you so choose, you can do during open gym. I’ll also be doing my strength routine from 9:30 to 10:30, you are also welcome to join me at that time.

CrossFit Megalodon – CrossFit

View Public Whiteboard

Warm-up

Row, Run, Ski 400 or Bike 1200

Mobility

Weightlifting

Every 2 minutes

Back Squat (1 x 5 @ 70%)

Back Squat (1 x 3 @ 75%)

Back Squat (1 x 3 @ 80%)

Back Squat (1 x 2 @ 80%)

Back Squat (1 x 1 @ 85%)

Back Squat (1 x 1 @ 90%)

Back Squat (1 x 1 @ 96%)

Back Squat (1 x 1 @ 101%+)

Metcon

Metcon (Time)

12 Min Cap

500m Row or Ski

50 KBS (FIT 35/18) RX(44/26) RX+(53/35) E (70/53)

400ft Bear Crawl (RX+ 200ft HS Walk)

50 Sit Ups (RX knee raise) RX+(T2B)

500m Row or Ski