10/27/2021

October 27, 2021 Posted by CHAD WOD

Announcements

Not that anyone needs any reminding but this upcoming Sunday is Halloween and with that we encourage you to wod while in costume!!! We also have a special treat, this Sunday will be our Clean Ladder! This is your chance to hype each other up and hit some awesome lifts! Each time we have done this we have had a blast. How badass would it look to have your picture taken making a PR while in costume?!

CrossFit Megalodon – CrossFit

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Warm-up

10 Side step each side

10 Forward/Rear lunges

10 Glute bridges

10 Single leg glute bridge each side

10 Bird dogs

10 Squats

Mobility

Band Shoulder

Band Tricep

Lizard

Half Front Split

Saddle

Calf

Metcon

Death Race (Time)

5 RDS

15/10 Cal Bike

10 Burpees

*Monitor must be reset each round, someone can help you*

Weightlifting

Push Jerk (1 x 4 )

5 sets to work up to a 4 RM max

Push Jerk (1 x max reps)

reduce your 4RM weight by 15% and go for max reps

Back Squat (1 x 4 )

5 sets to work up to a 4 RM

Back Squat (1 x max reps)

drop your 4 RM weight by 15% and go for max reps