Friday

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

EMOM x 5 MINUTES

5 Sit-Ups

10 Jumping Air Squats

30 Mountain Climbers

(No Measure)

Full-Body Strength

Metcon (Weight)

EVERY 2:30 FOR 5 SETS

10 DBL DB Snatch

10 DB Renegade Rows

(Score is Weight)

Full-Body Sprint Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES*

2-4-6-8…

DB Devils Press

10-20-30-40…

Mountain Climbers

-1:00 Rest-

AMRAP x 7 MINUTES

2-4-6-8…

DB Devils Press

10-20-30-40…

Mountain Climbers

*Reset to first round at start of the second AMRAP.

(Score is Rounds + Reps)

Core Finisher

Metcon (No Measure)

EMOM x 5 MINUTES

10 DB Slides into Max Plank

(No Measure)

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