Happy Birthday, Daniel Davis!!!

Announcements

New Class Hours starting in September! Check Email, Wodify, FB Group or ask a Coach!

CrossFit Feral – NW – CrossFit

– Strength: Final week of Back Squats/Touch n Go Deads. Loading is slightly heavier but all sets should be fast.
– Metcon: Today’s workout is about being efficient with your deadlifts so they do not affect your run mechanics too much. Loading should be relatively heavy, but capable of doing sets of 5/5. Shoot for 85% effort.

Warm-up

Warm-up (No Measure)

5 Minutes of Dynamic Warm-up then with a barbell and a band:

3 Rounds of:

5 RDLs

5 Front Squats

10 X-Band Walks Left + Right

5 Glute Bridges (1 count a top)

Strength

1): Back Squat (6×2 EMOM @70%)

– 2 sec pause

2): Metcon (No Measure)

Touch n Go Deadlift: 3 x 3, up to a moderate/heavy weight to prepare for Metcon. Rest 60s.

Metcon

BP: Sandstorm (AMRAP – Rounds and Reps)

AMRAP 10:

10 Deadlifts (185/125)

200 Meter Run

RX+: 225/155

L2: 155/105

L1: 135/95

Accessory

Accumulate:

100-150 Banded Face pull-aparts