Monday
CrossFit Feral – NW – CrossFit
Warm-up
Warm-up (No Measure)
EMOM x 6 MINUTES
Min 1 – Row (EZ → Moderate → Hard)
Min 2 – PVC Pass Thru → PVC Around the World → Tempo BB Strict Press (2222)
Strength
Push Press (5-5-5*)
5-5-5*
Push Press
*Set 1 – 65% x 5
Set 2 – 75% x 5
Set 3 – 85% x 5+
5+ means athlete performs max reps at that weight with the goal of at least 5.
*If more than 5 reps are completed, change the scoring component to reflect the amount of reps you complete.
Workout
Metcon (Time)
FOR TIME*
30-20-10
Cal Row
DB Push Press (45/30)|(30/15)
*10 Toe 2 Bar after every full set
RX+: HSPU
-14:00 Hard Cap-
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