11/23/2016

November 22, 2016 Posted by CHAD WOD

CF Megalodon – CrossFit

Warm-up

30 Squat

20 Pass through

30 OHS

Bear Crawl

Inchworm 1-5

Weightlifting

Bench Press (10 @ 55%)

Bench Press (8 @ 60%)

Bench Press (6 @ 65%)

Bench Press (4 to max reps @ 70%)

Skill

alternate bench press with sets of 10 shoulder taps

Metcon

Metcon (Time)

For Time

Buy In: Run 400

3 RDS

5 Squat Clean AHAP

10 Box Jumps (24/20) Rx+(36/30)

Cash Out: 30 Burpees

1

About CHAD

2 years