3/6/2020

Announcements

February Challenge will continue through March 15th, take a shot at the row, bike, ski!!!

Sunday March 8th there will be no class, instead we will be on Venice Beach for Volleyball and a beach day!

CrossFit Megalodon – CrossFit

View Public Whiteboard

Warm-up

2 RDS

15 JJ

15 Squat

15 MC

15 Jump Squat

Mobility

Weightlifting

Every 3 Minutes

Enderton Front Squat Complex (1 x 1 @ 93-95%)

from the rack:

1. 3 sec pause at the bottom

2. double bounce at bottom

3. regular front squat

Enderton Front Squat Complex (2 x 1 @ 90%)

from the rack:

1. 3 sec pause at the bottom

2. double bounce at bottom

3. regular front squat

Enderton Front Squat Complex (2 x 1 @ 85%)

from the rack:

1. 3 sec pause at the bottom

2. double bounce at bottom

3. regular front squat

Metcon

Metcon (Time)

Buy In: 1000m Row

3-6-9-12

Clusters (95/65) RX+(115/75) E(135/95)

Russian KBS (44/35) RX+(53/44) E(70/53)

Cash Out: 1000m Row