8/31/2018

Announcements

Monday is Labor Day!
2 classes only , 7:30am and 9am. Sign up in the gym for your spot, capped at 16 per class.

CrossFit Megalodon – CrossFit

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Warm-up

Run 400

tin soldier

Mobility

Weightlifting

Back Squat (1 RM )

10 min

Tempo Back Squat

3 sec down

2 sec pause

1 sec up

Back Squat (3 x 3 @ 95%)

Metcon

Metcon (Time)

10-20-30 (15 min cap)

Deadlift

Box Jump (24/20) RX+(30/24)

T2B (RX+K2E)

***Deadlift..as reps go up weight goes down***

rx Male 185, 135, 95

Female 125, 85, 65

rx+ Male 225, 185, 135

Female 155, 125, 85