ME Upper Friday

CrossFit Megalodon – CrossFit

Warm-up

3:00 band hip mobility

then

2 RDS

10 Empty bar romanian deadlift

10 Muscle Clean

10 Alt. Elbow Punches

10 Shoulder Press

5 Small Kip Swings

then

1 RD

10 Front Squat

10 Push Press

5 Big Kip Swings

Deadlift (1 RM)

15 Min

Fractured Fran (Time)

5 RDS

9 Thrusters (95/65)

9 Pull Ups
10 Min Cap

Accessory (No Measure)

4 Sets

20 band face pulls

Superset with

10 DB Tate press

(No Measure)

Finisher (Time)

100 push downs

(Score is Time)

Cool down/Mobility

1:00 Hurdler stretch per side