Friday

CrossFit Feral – NW – FERAL45

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

:30 Bike

3 SA DB Strict Press + 3 Push Press (R)

3 SA DB Strict Press + 3 Push Press (L)

12 BW Lunges

Strength

Bench Press (5-5-5-5)

5-5-5-5

Tempo Bench Press (3211)

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

12/10 Cal Bike

10 SA DB Push Jerk (R) (50/35)|(25/15)

12 SA DB FR Lunge (R)

10 SA DB Push Jerk (L)

12 SA DB FR Lunge (L)

(Score is Rounds + Reps)