CrossFit – Thu, Sep 8

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
Class Sunday Sep 11 will be on Venice Beach @ 8:30am. There is no class limit size but please make sure that you reserve so that we know how many people to expect for planning purposes.

CrossFit Megalodon – CrossFit

Metcon 1

9/8/2022 (Distance)

Bike Erg

3:00 Easy

+

3 RDS

0:30 160-190 watts

0:30 easy

+

3 RDS

4:00 @ 160 watts

Rest 1:00

3:00 @ 179 watts

Rest 1:00

2:00 @ 198 watts

Rest 2:00

Metcon 2

Helton (Time)

3 Rounds for time of:

800m Run

30 Dumbbell Squat Cleans, 50#

30 Burpees
In honor of U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, was killed September 8th, 2009
To learn more about Helton click here

Metcon 3

9/8/2022 (AMRAP – Rounds and Reps)

AMRAP 35

250m Row

20 DB/KB Alt. Snatches (35/25) RX+(50/35)

20 Box Jump Overs (24/20)

*Increase number of snatches and box jump overs by 10 each round*