Happy Birthday Isaac Nunez!!!

CrossFit Feral – NW – CrossFit

– Metcon: One person will work at a time. Keep in the mind the loading gets progressively heavier as the reps decrease on the power cleans. Split work as needed with one person working at a time.

Warm-up

Warm-up (No Measure)

Run 400 Meters as group then,

5 Clean Deadlifts

4 Muscle Cleans

3 Power Cleans

2 Front Squats

*Add light weight to bar

3 Power Cleans on coaches call

*Add light weight to bar

2 Power cleans on coaches call

Then,

Review Rope Climbs + Scaling

Metcon

Metcon (Time)

For time with a partner (36:00 cap):

Run 1 Mile

30 Power Cleans (115, 75)

2 Rope Climbs

Run 1 Mile

20 Power Cleans (135, 95)

2 Rope Climbs

Run 1 Mile

10 Power Cleans (155, 105)

2 Rope Climbs

*One person works. Split as needed.

RX+: (135, 95) (185, 125) (205, 135) (4 Rope Climbs per round)

L2: (95, 65) (115, 75) (135, 95) (20 Band Assisted Pull-ups)

L1: (Deadlifts at 155, 105 for the entire workout) (30 Ring Rows per round)