Happy Birthday, Mitchell!!!

CrossFit Feral – NW – CrossFit

Warm-up

Warm-up (No Measure)

3:00 Foam Rolling

Coach’s Choice Line Drills

Coach’s Choice C&J barbell warmup

Strength/Skill

Metcon (Weight)

On the 2:00 x 5 Rounds:

1 Rope Climb (15′)

30 Double-Unders

2 Squat Clean and Jerks

Set #1 – 60%

Set #2 – 65%

Sets #3+4+5 – Build to a heavy set of 2 for the day.

Rope Climb Subs:

1-2 half climbs

2 seated rope pulls

:30 footwork from box
In any event, we want to get our hands on the rope and practice for upwards towards :30s per round. If we reach the :30s mark in any round and we are still working, let’s cap our efforts there and move on. Same applies for the jump rope by the 1:15 minute mark. If we reach this point and are still working, let’s move on to the barbell.

*Score is heaviest weight on the barbell

Metcon

Watermelon (Time)

4 Rounds:

500 Meter Row

35 AbMat Sit-ups

20 Kettlebell Swings (70/53)