CrossFit – Fri, Nov 11

CrossFit Megalodon – CrossFit

Warm-up

Run 400

then:

2 RDS

5 Bent Over Row

5 Thrusters

5 Kip Swings

5 Pull Ups

5 Wall Balls

Mobility

Front Rack

Child’s Pose with Shoulders

Child’s Pose L/C/R

Puppy Dog

Thread the Needle

Lizard/Twisted Lizard

Half Front Split

Pigeon

Metcon

Happy Veteran’s Day!

This Veteran’s Day we bring you a Hero Wod dedicated to a soldier that lost his life on American soil, he lost his battle to PTSD due to his time spent overseas.

Expect this wod to take more than an hour.  You may come in for the class you are registered for and get started when ready.

The height on the box is 20″ for everyone.  If there are not enough boxes you may stack five 45# plates plus one 25# plate to get the proper height.

CHAD (Time)

1,000 Box Step-Ups (20 in)

Wear a Ruck Pack (45/35 lb)

Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women.

A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.

Score is the time it takes to complete all 1,000 repetitions.
To learn more about CHAD click here