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 – Masters

View Public Whiteboard

Warm-up

Bike or row 5 min

Mobility

Weightlifting

Back Squat (6 x 3 )

work up in weight

Good Mornings (3 x 10 )

Leg Curls-banded (100 each)

Metcon

Metcon (Time)

21-15-9 (12 min cap)

Push Ups

Sit Ups

Squats

Jump Rope