12/3/2019

December 3, 2019 Posted by CHAD WOD

CrossFit Megalodon – CrossFit

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Warm-up

Run 400

Walk out push up 1-5

Mobility

Weightlifting

Bench Press (10 X 3 @ 70%)

EMOM

Sets 1-3: close grip

Sets 4-6: middle grip

Sets 7-10: wide grip

Weightlifting

Shoulder Press (4 x 12 each side)

Dumbell, one side at a time

Metcon

Metcon (Time)

Buy In: (30/24) cal bike

3 RDS

25 Wall Ball (20/14) RX+(30/20)

25 DU

2

About CHAD

2 years