10/14/2019

October 13, 2019 Posted by CHAD WOD

Announcements

The Halloween party is this Friday at 9pm! Remember to post on the event page whatever party favors you plan on bringing so we don’t have too much of the same thing. Also, if you happen to have a portable air conditioner you can spare that would be amazing!
The schedule for this friday’s classes:
5am, 6am, 830 (masters), 930-1pm open gym
We will run Open make-ups this week on saturday and sunday at 930.

CrossFit Megalodon – CrossFit

View Public Whiteboard

Warm-up

bike 1200 or row 500

Mobility

Weightlifting

Front Squat (5 x 5 @ 75%)

Good Mornings (3 x 10 )

Accessory

Weighted Box Step Ups (4 x 8 each leg)

set box height so femur is parallel to the floor

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 8

3-6-9-12…etc….

Thruster (75/45) RX+(95/65)

Pull Up (RX+C2B)