Happy Halloween!
CrossFit Feral – NW – CrossFit
Warm-up
2-3 minutes row/bike/ski
3 ROUNDS…
25’ Bear Crawl
25’ Frog Jumps (Jumping Air Squat)
25’ Broad Jumps
25’ Burpee Broad Jumps
Then, with a barbell:
5 Deadlifts
5 High Hang High Pulls
5 High Hang Muscle Cleans
5 High Hang Power Cleans
5 Mid Thigh High Pulls
5 Mid Thigh Muscle Cleans
5 Mid Thigh Power Clean
Metcon (Weight)
ON A 13:00 RUNNING CLOCK…
Build to a “Heavy” Set of the Following Complex:
1 Deadlift
1 Hang Power Clean (Tall)
1 Hang Power Clean (Mid-Thigh)
Workout
Metcon (Time)
6 ROUNDS FOR TIME
10/8 Cal Row
10 Hand Release Push-Ups
8 Hang Power Cleans (135/95)|(95/65)
-13:00 Time Cap-
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