10/8/2021

Announcements

In case you missed the email/facebook notification we are hosting Ergwod on Oct 10 for a concept 2 seminar. Instructors will be here to help you maximize your time on the ski erg, bike erg, and rower. This is a great opportunity for those looking to further develop their skills.

CrossFit Megalodon – CrossFit

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Warm-up

2:00 on any machine

Mobility

Band Shoulder

Front Rack Stretch

Tricep Stretch

Dragon

Half Front Split

Calf

Weightlifting

Every 3 minutes

work up in weight

Power clean + Push Jerk (3 x 9)

Power Clean (below knee) + power clean + push jerk

3 times through = 1 set

Power clean + Push Jerk (2 x 6)

Power clean (below the knee) + power clean + push jerk

2 times through = 1 set

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 18

10 Cal Row

10 Wall Ball (20/14)

10 Single DB Box Step Overs (24/20)

60 Singles (RX+90 DU)

Every round everything increases by 10 except for the jump rope.

DB

(40/25) RX+(50/35)