7/16/2021

July 16, 2021 Posted by CHAD WOD

CrossFit Megalodon – CrossFit

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Warm-up

2:00 on any machine

Mobility

Band Shoulder

Front Rack Stretch

10 lunges to each side

1:00 bottom of squat

Band Hamstring

Calf

Weightlifting

Every 2:00

In the hole front squats

After every set perform 4 back rack lunges on each leg

Front Squat (5 x 3 @ 75%)

Work up if possible

Metcon

Metcon (Time)

2 Rounds

100 DU (RX+150) E (200)

50 Wall Balls (20/14)

then

3 Rope Climbs (RX+6) E (10)

1

About CHAD

2 years