8/28/2017

August 27, 2017 Posted by CHAD WOD

CF Megalodon – CrossFit

Warm-up

Run 400

Mobility

ROMWOD

Miami Vice (12 min)

Weightlifting

E2MOM (7 sets)

Front Squat (8 @ 55%)

Front Squat (6 @ 65%)

Front Squat (4 @ 75%)

Front Squat (2 @ 85%)

Front Squat (1 @ 90-95%)

Front Squat (1 @ 95-100%)

Front Squat (1 @ 101-105%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

Buy IN: 30 T2B (E=20 Double Touch)

25 FT OH Lunge single arm

10 Push Ups (RX+ and E burpees)

25 FT OH Lunge single arm

30 DU (singles doubled)

Lunges: (35/18) RX+(50/35) E(70/45) M(25/15)