11/27/2020
CrossFit Megalodon – CrossFit
Announcement
The 9:30 is full with several on the waitlist…..we will still be having the 10:30 open gym if you would like to come in and get a workout in still.
Warm-up
AMRAP 5
7 Push Up
7 Sit Up
7 Squat
Mobility
Weightlifting
E2MOM
Shoulder Press (1 x 5 @ 70%)
Shoulder Press (1 x 3 @ 75%)
Shoulder Press (1 x 1 @ 80%)
Shoulder Press (1 x 3 @ 82%)
Shoulder Press (1 x 2 @ 85%)
Shoulder Press (1 x 1 @ 90%)
Weightlifting
Every 90 seconds
Shoulder Press (2 x 8 @ 75%)
Metcon
Metcon (Time)
3 RDS
200m Farmer Carry (20/15) (RX 30/20) RX+(44/30) E (53/35)
15 KB Thrusters
15 Box Jump Overs (24/20)
Cash Out: (Fit/RX) 240ft Bear Crawl
(RX+/E 80ft HS Walk)
