ME Upper Friday

CrossFit Megalodon – CrossFit

Warm-up

EMOM9

MIN1: 5/5 Single arm ring rows + Max scap pull-ups

MIN2: 8 Alternating Dead Bugs + Max Scap Push-ups

MIN3: 8 Boot strappers + Squat hold remaining time

Metcon (AMRAP – Rounds and Reps)

AMRAP18

1 Rope Climb (RX+1 Legless Rope Climb)

5 Front Squats (95/65) RX+(135/95)

7 Push-ups

9 Toes to bar
(Score is Rounds + Reps)

Finisher (No Measure)

3 Sets

20 Side-lying rear delt raises per side

Superset with

12 Barbell Curls
Rest 30-60 sec b/t sets

Cool down/Mobility

1:00 wrist/forearm stretch

5:00 Foam roll lower body

5:00 Foam roll upper body