9/25/2018
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
20 Squat
20 Pass through
20 OHS
Mobility
Gymnastics
max height box jump from seated position
Weightlifting
Every 90 Seconds
Hang Power Clean (3 x 2 @ 70%)
Power Clean (3 x 2 @ 80%)
Jerk Balance (4 x 2 )
work up in weight
Split Jerk (3 x 3 @ 60%)
Split Jerk (2 x 2 @ 70%)
Split Jerk (1 x 1 @ 80%)
Metcon
Metcon (Weight)
7 Min
50 Wall Ball (20/14) RX+(30/20)
then
1 Rep Power Clean and Jerk
