Monday
CrossFit Feral – NW – FERAL45
Warm-up
Warm-up (No Measure)
AMRAP x 5 MINUTES
5/5 SA Ring Rows or 5/5 SA DB Upright Row
5 Up-Downs
5/5 DB Deadlift
5 Up-Downs
Into …
2 ROUNDS
50 Single Unders
6/6 SA DB Bent Over Row
6/6 SA DB Swings
Strength
Metcon (No Measure)
EMOM x 12 MINUTES
5 Strict Pull-ups or 5 Banded Strict Pull-ups
(No Measure)
Strength – HOME
Metcon (Weight)
EMOM x 12 MINUTES
MIN 1 – 10 Tempo DB Bent Over Rows (2121)
MIN 2 – 10 Tempo Upright Rows (2121)
(Score is Weight)
Workout
Metcon (5 Rounds for time)
EVERY 3:00 FOR 5 SETS
15/12 Cal Bike
20 Alt. DB Snatch (45/30)|(25/15)
10 Pull-ups
(Score is Each Set for Time)
Workout – HOME
Metcon (5 Rounds for time)
EVERY 3:00 FOR 5 SETS
1:00 Double Unders
20 Alt. DB Snatch
10 DB Bent Over Row
(Score is Each Set for Time)
Leave a Reply
Want to join the discussion?Feel free to contribute!