Happy Birthday Gina!!!

CrossFit Feral – NW – CrossFit

Warm-up

Warm-up (No Measure)

Coach’s Choice

Metcon

Rope-A-Dope (Teams of 3) (AMRAP – Rounds and Reps)

Teams of 3:

AMRAP 25:

90/60 Calorie Row

60 Alternating Dumbbell Snatches (50/35)

300 Double Unders

15 Rope Climbs

RX+: (Bike), (70/50)

DU Subs:

• 2 DU, 1 SU: 200 Double Unders, 150 Single Unders

• 1 DU, 2 SU: 100 Double Unders, 300 Single Unders

• 3 SU: 450 Single Unders

Rope Climb subs:

* Reducing Reps, Seated Rope Pulls, 1/2 Rope Climbs, Pull-ups, and Ring Rows

• Slightly heavier dumbbell weight that you’re accustomed to

• Something you can get at least 10 straight before switching

* one person works at a time