9/21/2018
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
Row 500 or Bike 1200
20 pass through
10 around the world
Mobility
Weightlifting
Shoulder Press (2 x 8 @ 50%)
Weightlifting
Every 90 seconds
Push Press (4 x 2)
work up in weight
Push Jerk (6 x 1 )
work up in weight
Metcon
Metcon (Weight)
10 Minutes
Run 800m
**with remaining time work up to today’s heavy OHS**
(from the floor)
