7/21/2017

July 20, 2017 Posted by CHAD WOD

CF Megalodon – CrossFit

Warm-up

2 RDS

15 JJ

15 Squat

15 MC

15 Jump Squat

15 Band Side Step

Mobility

Upper and Lower

Weightlifting

Front Squat (5 x 10)

Litvinov Training

400m after each set of front squats

Metcon

Metcon (Time)

5 T2B

10 Pull Up (RX+C2B)

15 KBS (53/35) RX+(70/53)

10 Pull Up

5 T2B

Accessory

Durante’s Core (Time)

5 Rounds

10 Hollow Rock

10 V up

10 Tuck up

10 Sec hollow hold

1 min rest

0

About CHAD

2 years