7/25/2022

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 Standing Bike

20 Seated Band Hamstring Curls

20 Landmine Twist

10 Push Up/Ring Push Up

Mobility

Front Rack

Wrist

Dragon

Half Front Split

Standing Quad/Couch

Weightlifting

Every 1:10

Back Squat (6 x 1 @ 65%)

Weightlifting

Every 2 Min

Front Squat (3 x 5 @ 65%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

200m Run

8 Back Squats (135/95) RX+(155/105) E (185/125)