9/24/2018
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
10 Scorpions
10 Cat/Cow
Mobility
Weightlifting
Deadlift (5 x 1 @ 80%)
rest as needed
Deadlift (3 x 8 @ 65%)
rest 2 minutes between sets
Metcon
Metcon (Time)
21-15-9 (12 Min Cap)
Push Up (RX+HRPU) (E+HSPU)
Sit Up (RX+K2E) E (T2B)
Squat (RX+Goblet Squat 44/26) E (SAOHS 35/26)
Singles (RX+/E Doubles)
**Singles are doubled**
