7/3/2018
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
Warm-up
Thunderstruck
Mobility
Weightlifting
10 Minutes (5 rds of each):
Even minutes- 5 Back Squat at 50% of 1 RM
Odd minutes-Max cal bike in 20 sec
Back Squat (5 x 5 )
20 Sec Assault Bike (Calories)
Metcon
Power Clean (6 x 2)
6 sets to find heavy unbroken double
