DE Upper Tuesday

CrossFit Megalodon – CrossFit

Warm-up

EMOM9

MIN1: 6 Alternating Groaners + Max ScapPush-ups

MIN2: 5Hang Cleans with an Empty Bar + Max Strict press

MIN3: 5 Push-ups + Max Up Downs

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb /45lb

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Masters (55+) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb/ 45lb

10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Masters Scaled (55+) (Time)

10 rounds for time of:

8 ground-to-overheads, 45lb /35 lb

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

Accessory (AMRAP – Reps)

4 Sets

10 Bent Over Underhand Narrow Grip Row

Superset with

Max Rep Close Grip Push-ups
Rest 30-60 sec b/t sets.

(Score is Total Reps)

Finisher  (Time)

100 DB JM Press
(Score is Time)

Cool down/Mobility

1:00 Childs pose

1:00 Single arm stretch per side