Friday

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Jumping Jacks

5/5 SA KB (or DB) Front Squat

5/5 SA KB (or DB) Press/Push Press

10 KB (or DB) Swings

Strength

Front Squat (3RM)

ON A 15:00 RUNNING CLOCK…

Build to 3RM Front Squat

-Rest as Needed-

Push Press (3RM)

ON A 10:00 RUNNING CLOCK…

Build to 3RM Push Press

(Score is Load)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 5 MINUTES

50 Air Squat

25 Hand Release Push-ups*

50 Plate Ground to Overhead (45/25)|(25/15)

*Option for Feet Elevated on Plate

(Score is Rounds + Reps)

1 Mile Run (AMRAP – Reps)

Mile challenge

Run as many miles as possible. Only compete miles count and they must be done aside from the workout.

1 mile = 1 Rep

Burpee Challenge (AMRAP – Reps)

Complete as many burpees as possible.

Minimun of 20 to count.