Happy Birthday Coach Theo and Eric Barthelmes

CrossFit Feral – NW – FERAL45

Warm-up

Warm-up (No Measure)

EMOM x 6 MIN
Min 1 – :45 Run/Bike/Row

Min 2 – :45 Lunges

Min 3 – :45 Suitcase DL

Min 4 – :45 DB Clean & Jerk

Min 5 – :45 Up/Down

Min 6 – :45 Run/Bike/Row

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 30 Min

3 Deadlift

2 Hang Clean

1 Push Press
Every Round increase by 3, 2, 1

Rnd 1 – 3, 2, 1

Rnd 2 – 6, 4, 2

Rnd 3 – 9, 6, 3

Rnd 4 – 12, 8, 4…