CrossFit – Mon, Aug 29

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

15/12 Cal Bike

15 Each Arm Band Rear Delt Flye

10 Each Side Cossack Squat

10 Each Arm DB Press

Mobility

Front Rack

Wrist

Puppy Dog

Seal

Dragon

Pigeon

Weightlifting

Front Squat (3 x 6 @ 72%)

Front Squat (3 x 3 @ 58%)

Pause at the bottom and don’t rebound to rise out of the squat

Metcon

8/29/2022 (Time)

3 RDS

500m Row

20 Weighted Box Step Overs (35/25) RX+(50/35) E (70/50)

21-15-9 DB SA Thruster