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 – Masters

View Public Whiteboard

Warm-up

Warmup (No Measure)

2 rds

1 lap around building

10 wall balls

10 situps

Mobility

Weightlifting

Back Squat (5 x 5)

Banded leg curls (1 x 50)

Bench dips (3 x 10)

Banded tricep extensions (2 x 35 )

Red band as fast as you can with your elbows pinned against your side

Metcon

Metcon (Time)

21-15-9

Pull-ups / ring rows

Sit-ups

pushups

12 min cap