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 – Masters

View Public Whiteboard

Warm-up

Bike or row 5 min

Mobility

Accessory

2 x 40 band pull aparts

Weightlifting

Bench Press (6 x 3 )

work up in weight

make sure to have a spotter

Bent Over Row (3 x 8 )

Accessory

Reverse Push Up (barbell on rack/pull ups)

3 sets max reps

Metcon

Metcon (Time)

3 RDS

Run around bldg

15 Wall Ball

15 Sit Up

15 KBS