7/02/2018
Announcements
Sign up for 4th of July WOD, 8am or 9am! Classes limited to 15, if these fill up we’ll add another time.
Don’t miss Julie from SFH! She’ll be here on Monday July 9 from 8-11am sampling various flavors of protein, recovery, and fish oil.
CrossFit Megalodon – CrossFit
Quote of the day
Definition of a really good workout: When you HATE doing it. But you LOVE finishing it.
Warm-up
Run 400
Mobility
Metcon
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Weightlifting
Shoulder Press (5 x 5 @ 65%)
Accessory
2 RDS
10 Front Raise
10 Rear Flye
Accessory
100 Banded Upright Row
Accessory
25 Russian Twist
1:30 Plank
