10/20/2020

October 20, 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

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Warm-up

Run 400

Walk Out Push Up 1-5

Mobility

Weightlifting

Every 2 Minutes

Bench Press (1 x 5 @ 75%)

Bench Press (1 x 3 @ 80%)

Bench Press (1 x 1 @ 85%)

Bench Press (1 x 3 @ 87%)

Bench Press (1 x 2 @ 90%)

Bench Press (1 x 1 @ 95%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15

15 Wall Ball (FIT 14/10) RX(20/14) RX+(30/20)

30 DU (FIT 60 Single Unders)

15 Wall Ball

30 Push Ups (FIT HR Push Ups) RX+(HSPU)

15 Wall Ball

30 Pull Ups (FIT RR) RX+(C2B)