7/22/2022

Announcements

The gym will be closed 7/30-31 for our upcoming Chinese Weightlifting Seminar led by Coach Ma. If you are interested in attending the seminar get with Coach Will. You can get a glimpse of the content of his seminars by following @jianpingma and @maweightlifting. Coach Ma is one of the top coaches in the world for Snatch and Clean and Jerk.

CrossFit Megalodon – CrossFit

Warm-up

3 RDS

1:00 Fan Bike

10 Banded Dead Bug

12 Barbell Curls

20 Knee Tucks

Mobility

Partner Chest/Shoulder Opener hang from the rig

Squat and Reach x 5 each side

Saddle

Seated Forward Fold

Pigeon

Weightlifting

Every 2:30 Minutes

Back Squat (1 x 5 @ 62%)

Back Squat (3 x 5 @ 71%)

Weightlifting

Every 2:00 Minutes

Back Squat (4 x 5 @ 65%)

Metcon

Metcon (Time)

21-18-15-12-9-6

OHS @ 40% of 1 RM

Bar Facing Burpees