1/22/2021
CrossFit Megalodon – CrossFit
Warm-up
2:00 min on any machine
Mobility
PVC Pass throughs
Child’s Pose
Samson Stretch
Band Hamstring distraction
Goblet squat hold
Spiderman
Get Ready
7 Min
50′ Farmer Carry
10 DBL KB Deadlift
10 Air Squat
250m Row
Metcon
CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups
CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Hand-Release Push-ups
CrossFit Games Open 16.4 and 17.4 Masters 55+ (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 185# / 125#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Push Press, 95# / 65#
CrossFit Games Open 16.4 and 17.4 Masters 55+ Scaled (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 14# / 10#
55 Calorie Row
55 Push Press, 65# / 45#
CrossFit Games Open 16.4 and 17.4 Teens Scaled (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts
55 Wall-Ball Shots
55 Calorie Row
55 Hand-Release Push-ups
Boys 14-15 – 95# Deadlift + 14# Wall-Ball
Boys 16-17 – 135# Deadlift + 14# Wall-Ball
Girls 14-15 – 65# Deadlift + 10# Wall-Ball
Girls 16-17 – 95# Deadlift + 10# Wall-Ball
