11/01/2016

October 31, 2016 Posted by CHAD WOD

CF Megalodon – CrossFit

Warm-up

20 squat

30 pass through

20 ohs

20 good morning

Mobility

roll lats

wrist rotations

Skill

Support Complex

3 RDS

30 sec Ring Support

30 sec HS Hold

30 sec L-Sit

Metcon

Metcon (Time)

For Time

Buy In: 800m Run

then

5 RDS

5 Strict Pull Up

Sprint 100

2 Deadlift (255/175) RX+(295/205)

then

Cash Out: 40 OB Burpees

0

About CHAD

2 years