Happy 40th Daniel!!!

Announcements

Member Mash Early Registration is now open and runs through 9/26 (all payments will be processed or are due 9/26). If you have questions just ask a coach. Register here…

https://goo.gl/forms/uGYzePdtw9yyu3N23

The Feral Fitness Challenge kicks off on Saturday 9/22 and will run through Thanksgiving EVE, just in time to enjoy your favorite holiday dishes. You may join up until the start day and payment for this one ($12) is due at time of registration. Use the link for for information and to get signed up…

https://app.wodifyrise.com/Event/Event.aspx?u=feralfitnesschallenge2018

CrossFit Feral – NW – CrossFit

Warm-up

coaches choice (No Measure)

Metcon

Today you may choose to complete the workout individually or with a partner.

Fatal 40 (Time)

* You must start and finish with a 200m run, but you also must run a 200m between EACH movement.

200m Run

40 Wallballs 20/14

40 Hang Cleans 95/65

40 Pull-ups

40 Deadlifts 95/65

40 Push-ups

40 Box Jumps 24/20

40 KBS 53/35

40 T2B

40 Air Squats

40 Hang Snatch 95/65

40 DUs

40 ABMSUs

40 Burpees

200m Run

Partner Fatal 40 (Time)

Complete in pairs, sharing the work. One person works at a time.

* You must start and finish with a 200m run, but you also must run a 200m between EACH movement.

200m Run

40 Wallballs 20/14

40 Hang Cleans 95/65

40 Pull-ups

40 Deadlifts 95/65

40 Push-ups

40 Box Jumps 24/20

40 KBS 53/35

40 T2B

40 Air Squats

40 Hang Snatch 95/65

40 DUs

40 ABMSUs

40 Burpees

200m Run