7/29/2022

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 or 15/12 Cal Machine

50 Single Unders

10 Glute Bridges

20 V-Ups

Mobility

Front Rack

Wrist

Thread the Needle

Child’s Pose L/C/R

Lizard

Half Front Split

Weightlifting

Every 2:00

Front Squat (4 x 5 @ 70%)

Metcon

Metcon (AMRAP – Rounds)

Every 90 Seconds x 8 Rounds

5 Push Up (RX+HSPU)

5 Toe Raise (RX+T2B)

5 Pull Up (RX+5 C2B)

5 C2B (RX+BMU)