Monday

CrossFit Feral – NW – FERAL45

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES*

30 Single Unders

10 Med Ball Front Squats

10 Med Ball Strict Press

*3:00 into the AMRAP switch movements to the below:

20 Double Unders or 5 x Single Single Double Under Attempt

10 Wall Ball Thrusters

Strength

Back Squat (5RM)

ON A 15:00 RUNNING CLOCK…

Build to a 5RM Back Squat

(Score is Weight)

Workout

Metcon (4 Rounds for time)

EVERY 3:00 FOR 4 SETS

75 Double Unders

25 Wall Balls (20/14)|(14/10)

-Rest remainder of the time-

(Score is Each Set for Time)