CrossFit – Fri, Sep 16

Announcements

We are excited to announce that we will be hosting the Conjugate Powerlifting Certification Course (Crossfit Powerlifting) September 24 and 25th. This is an amazing opportunity to learn the training methods utilized by some of the strongest people in the world! For more information see Will

CrossFit Megalodon – CrossFit

Warm-up

3 RDS

1:00 Standing Erg

10 Burpee

0:30 Knee Tuck Hang

10 Box Jump Over

Mobility

Front Rack

Wrist

Child’s Pose L/C/R

Squat and Reach x 5 each side

Saddle

Pigeon

Weightlifting

Every 3 Minutes

Back Squat (4 x 8 @ 69%)

Metcon

9/16/2022 (AMRAP – Rounds)

Alternating Rounds EMOM x 16

1) 1 Round DT (155/105)

2) Choose 1 higher level skill:

    30ft HS Walk

    1 Rope Climb

    3 Muscle Ups

    10 Pistols

DT

12 Deadlift, 9 Hang Clean, 6 Push Jerk

*Forget the novelty of it being a HERO WOD thus the “need” to do RX.  Choose a weight that allows you to finish each round.*

*For the higher level skill movement, choose one to perform in this minute.  You may alternate through the movements if you like.