ME Upper Friday

CrossFit Megalodon – CrossFit

Warm-up

Row drills

-then-

In teams of two

3 Rounds

Partner A 0:30 row

Partner B 0:30 plate hops

Switch. Pick up speed each round.

-then-

2 Rounds

10 Clean deadlifts

8 Muscle cleans

6 Shoulder to overhead

-then-

2 Rounds

In teams of two

Partner A 0:30 up-downs

Partner B 0:30 Plank hold

Switch. Pick up speed each round.

Metcon (AMRAP – Rounds and Reps)

AMRAP12

12 Calorie Row

10 Lateral Burpees over the rower

8 Power Cleans & Jerk (85/55) RX+(115/85)

(Score is Rounds + Reps)

Accessory (No Measure)

4 Sets

10 DB rollback extensions

Superset with

10 Single arm Banded KB rows per arm*

* Band is pulling from the rig

(No Measure)

Finisher (Time)

100 DB Zercher extensions

(Score is Time)

Cool down/Mobility

5:00 foam roll upper body