10/27/2021
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 – Masters
Warm-up
3:00 jump rope
Mobility
PVC Pipe
20 pass throughs
10 around the world
front rack stretch
puppy dog
twisted cross
Weightlifting
**please put the DBs back exactly where you found them!**
Shoulder complex (2×40)
2 rds
10 front raise
10 lat raise
10 bent over raise
10 chicken wings
Banded tricep extensions (2×40)
Bicep blast (3×30)
3 rds
10 bicep curls
10 hammer curls
10 reverse curl
Metcon
Metcon (Time)
21 – 15 – 9
KBS
burpees
ring rows
15:00 cap
