10/22/2020
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
Warm-up
Mobility
Metcon
Scale this WOD as necessary. There is always the option to reduce the weight, switch from the bar to dumbells, pull ups to ring rows or banded pull ups, double unders to single unders. This is a WOD you must be careful to pace properly. For example you won’t be performing Fran at your true Fran pace or you would never finish this WOD.
F.A.H.K (Fran, Annie, Helen, Karen) (Time)
21-15-9
Thrusters (95/65)
Pull Ups
50-40-30-20-10
DUs
Sit Ups
3 RDS
Run 400
21 KBS (53/35)
12 Pull Ups
150 Wall Balls (20/14)
