7/3/2019
CrossFit Megalodon – CrossFit
Announcement
Winewod tonight at 7:15!
July 4th hours: 6, 7, and 8am
July 5th hours: 8:30 masters, 9:30, 12, 4, 5pm
Quote of the day
“The greatest adaptation in Crossfit takes place between the ears.” – Greg Glassman
Warm-up
400m Run
Mobility
Metcon
Metcon (Time)
0:00-10:00
50 Back Squats (use 70-75% of last 5 rep BS)
Every break, you must complete 0:20 plank hold before you can resume back squats.
Metcon (Time)
10:00-20:00
50 Deadlifts (add 10-20% to back squat weight)
Every break, you must complete 0:20 unweighted wall sit before you can resume deadlifts.
Metcon (Time)
20:00-40:00
400m Walking Lunges
