Friday
CrossFit Feral – NW – CrossFit
Warm-up
Warm-up (No Measure)
ON A 6:00 RUNNING CLOCK…
1:00 EZ Pace Row
1:00 Groiner L + Groiner R + Push-up
1:00 Moderate Pace Row
1:00 Bootstrapper Squats
1:00 Tough Pace Row
1:00 Push-up Plank
-Walking Rest 1:00-
AMRAP x 4 MINUTES — Light DBs Needed!
8 DB Bent Over Row
6 DB Strict Press
4 DB Ground to Overhead
2 DB OH Lunge (Hold in either single or double overhead)
Workout
Metcon (AMRAP – Reps)
EMOM x 21 MINUTES
MIN 1 – Max Reps of DB “Bear Complex” (50/35)|(35/20)*
MIN 2 – 2 “No Jump” Rope Climbs**
MIN 3 – 20/15 Cal Row
*1 Rep of DB Bear Complex is…
1 Hang Power Clean
1 Front Squat
1 Push Press
1 Front Squat
1 Push Press
**For the Rope Climb, no big jump into the rope. Start climb with feet planted.
(Score is Reps)
Cool Down
Warm-up (No Measure)
FOR RECOVERY
5:00 Flow Stretching
(No Measure)
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