Happy Birthday Jordan Morales!!!

CrossFit Feral – NW – CrossFit

Our FERAL Community Friends and and Family (Free) First Friday is today! Come out for the BBQ! RSVP at the link above


Warm-up (No Measure)

2 Rounds:

15/12 Calorie Row

1 Round of “Strict Cindy” (5 Strict PU, 10 Pushups, 15 Air Squats)

10 Russian KBS

25 Double-Unders

2 Sets:

3 Inchworms

4 Bootstrappers

5 Kip Swings or :15s Deadhang Hold

:15s Superman Hold


TIME: Metcon (Time)

4 RFT:

9 Back Squats
70% of 3RM Back Squat

In today’s stamina squat session, we are moving *for time*. We have 4 rounds of 9 unbroken back squats, where athletes rest as needed between sets. Aim is to rest just enough so that we find the next set unbroken.

Although “for time” typically indicates “competition”, this number is purely for our own reference when we compare it against similar sessions in the future, where we will be growing in percentages. We are using our 3-rep from the finish of the last cycle as it is fresh in our minds.

WT: Back Squat (4×9@70%)


Encore (Time)

3 Rounds:

40/30 Calorie Row

20 Lateral Burpees Over DB

10 Single Arm DB C&J (50/35)

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