ME Upper Friday
CrossFit Megalodon – CrossFit
Warm-up
Warm-up
AMRAP8
5/5 Single DB Deadlift
10 Alt Box step ups
8 Medball Cleans
6 Calorie Row
METCON (AMRAP – Rounds and Reps)
AMRAP16*
16 DBL DB Box Stepovers (50/35)|(35/20)*
12 Calorie Row
8 Wallballs 2 for 1**
*20” box for everyone
**Throw the Wallball at the target, and do an air squat b/t the catch. 1 rep = 2 Squats. If this is not possible today, perform 16 reps of 2 Wallball Front squats, and on the second front squat throw the ball to the target.
(Score is Rounds + Reps)
Paused Front Squat (3 x 3 @ 70%)
Every 90 Seconds
3 second pause in the hole
Finisher (Time)
4 Sets
8 Non-stop single arm DB row*
* Perform 8 reps with the left arm, then immediately do 8 reps with the left arm = 1 set. There is no rest b/t sets.
(Score is Time)
Cool down/Mobility
1:00 pigeon stretch per side
1:00 tricep/shoulderstretch per side
