Friday F45 3/20/20

CrossFit Feral – NW – FERAL45

Warm-up

Warm-up (No Measure)

FOR TIME (6 MIN CAP)

2-3 ROUNDS

100m Run

12 DB Deadlifts

10 DB Bent Over Row

8 DB Hang Muscle Clean

6 DB KB Swings

Strength

Power Clean (5-5-5-5)

5-5-5-5

Power Clean

(Score is Weight)

HOME: DB Power Clean (7-7-7-7)

7-7-7-7

DB Power Clean

(Score is Weight of single DB; not pair)

Workout

Metcon (AMRAP – Reps)

EVERY 3:00 FOR 4 SETS

400m Run

Max Rep Power Cleans (135/95)|(95/65)

(Score is Reps)

HOME: Metcon (AMRAP – Reps)

EVERY 3:00 FOR 4 SETS

2:00 Run, Bike, Row, Jump Rope OR DB Hops

Max Rep DB Power Cleans

(Score is Reps)