8/27/2019

August 26, 2019 Posted by CHAD WOD

CrossFit Megalodon – CrossFit

Quote of the day

‘Typically the world’s best athletes are minimalists when it comes to their training. THEY WORK HARD AND FAST WITH FEW EXERCISES. They master the fundamentals and work with them for years. This is the secret that no one wants to hear.’ – Greg Glassman, founder of Crossfit

Warm-up

Run 400m

Walk out push up 1-5

Mobility

Weightlifting

3 RDS

10 Front Raise

10 Lateral Raise

10 Rear Flye

10 Chix Wing

Accessory

Good Mornings (3 x 10 )

Metcon

Frank the Tank part 1 (AMRAP – Rounds and Reps)

(on the 0:00)

AMRAP 5

Buy In: 50 Wall Balls (20/14)

AMRAP in remaining time….

12 Deadlifts (135/85) RX+(185/135)

12 Bar Facing Burpees

Frank the Tank part 2 (AMRAP – Rounds and Reps)

(on the 10:00)

AMRAP 5

Buy In: 35 Wall Balls (20/14)

Amrap in remaining time:

9 Deadlifts (155/105) RX+(225/155)

9 Bar Facing Burpees

Frank the Tank part 3 (AMRAP – Rounds and Reps)

(on the 20:00)

AMRAP 5

Buy In: 20 Wall Balls (20/14)

Amrap with remaining time:

6 Deadlifts (185/125) RX+(275/185)

6 Bar Facing Burpees