Happy Halloween!

CrossFit Feral – NW – CrossFit

Warm-up

2-3 minutes row/bike/ski

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-