9/5/2017

September 4, 2017 Posted by CHAD WOD

CF Megalodon – CrossFit

Warm-up

3 min jump rope

Then 2 RDS:

10 Bicep Curl

10 Tricep Extension

Mobility

Weightlifting

EMOM (18 sets)

Tall Jerk (6 x 3)

Split Drop (6 x 3 )

Split Jerk (6 x 2 )

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

3-6-9-12-15…..

Wall Ball (20/14) RX+ and E (30/20) M(20/9′ and 10)

Sit Up (RX+ MB Sit Up) E (T2B)

Deadlift (155/105) RX+(225/155) E(275/190) M(135/95)

About CHAD

2 years