9/19/2018
Announcements
Saturday 9/29 – Gym will be closed! Meet us at 8am at the Sheriff’s obstacle course at Knights Trail for a workout and practice for those in the SWAT challenge.
CrossFit Megalodon – CrossFit
Warm-up
Run 400
then:
15 Jump Jack
15 Squat
15 MC
15 Jump Squat
Mobility
Weightlifting
Clean Pull (3 x 4 @ 110%)
Weightlifting
Every 90 seconds
High-Hang Clean (4 x 2 @ 65%)
Hang Clean (4 x 2 @ 70-75%)
Squat Clean (6 x 1 )
work up in weight
Metcon
Metcon (AMRAP – Reps)
AMRAP 8
3 Deadlift (185/125) RX+(225/155) E (315/220)
12 Goblet Squat (35/26) RX+ (6 Pistols) E (6 Pistols over Bar)
