CrossFit – Wed, Sep 14

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 Fan Bike

10 SOTS Press

20 Band Good Morning

Mobility

Pec Stretch

Thread the Needle

Child’s Pose with Shoulders

Twisted Cross

Bottom of the Squat 1:00

Saddle

Weightlifting

Every 2 Minutes

Shoulder Press (1 x 10 @ 66%
1 x 8 @ 71%
3 x 6 @ 76%)

Metcon

9/14/2022 (AMRAP – Rounds)

EMOM 12

Row (200/180m)

into

EMOM 10

5 Sandbag or Dball Cleans (70/40) RX+(100/70) E (150/100)