Monday
CrossFit Feral – NW – CROSSFIT
Warm-up
Warm-up (No Measure)
400m Team Run (find a buddy and stick with the entire time!)
Into…
AMRAP x 5 MINUTES (w/ empty barbell)
10 Stiff-Legged Deadlifts
10 Alt. Elbow Punches
5 Strict Press from the front
5 Strict Press from behind neck
10 Backrack Alt Step Back Lunges
Strength
Push Jerk (Heavy 5-Rep)
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 5-Rep Push Jerk
(Score is Weight)
Workout
Metcon (Time)
FOR TIME*
15-12-9-6-3
Deadlift (155/95)|(115/75)
Push Jerk
*Complete a 200m Run after each full set.
(Score is Time)
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