Happy Birthday Sam!

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

2:00 EZ on the Bike — Flow and Chat it Up!!

2 SETS (w/ Moderate Weight DB)

5/5 DB Single Arm Power Clean

5/5 DB Single Arm Press

5/5 DB Single Arm Cross Body DL

5 Pike 2 Push-Up

10 Glute Bridge-Ups (:01 Pause at the Top)

Skill

Metcon (AMRAP – Reps)

EMOM x 8 MINUTES

MIN 1 – 1-2 Strict Muscle-Up or scale w/5-7 Strict Pull-Up

MIN 2 – 5-7 Tall Box Jumps (30/24)*

*Two-foot take off with no step into the jump. Mandatory step-down.

(Score: total # reps)

Workout

Metcon (Time)

4 ROUNDS FOR TIME

5 Deadlift (AHAP)*

7 Ring Muscle-Ups or scale w/Burpee Pull-Ups

21 Box Jump (24/20)

*Ideal DL weight should force at least 1-2 breaks per set of 5 reps. You should not be able to do (5) unbroken pulls on any set.

(Score is Time w/note of DL weight)