Happy Birthday, Beth Walker!!!


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CrossFit Feral – NW – CrossFit

– Skill: Work on efficiency with the touch n go power snatch today. These are intended to be light and done UB to prepare for the EMOM.
– Metcon: Today is a breathing/pacing piece where we want consistency across the board. Nothing is intended to be overly taxing for this workout, especially considering it’s before a special workout we are doing tomorrow for 9/11.


Warm-up (No Measure)

Light 200m Jog then,

Banded Snatch Warm-up + Thoracic Mob

– 10 Pass Thru

– 10 Around the World

– 10 OHS


10 Cook Squats w. OH Reach

10 Thoracic Rotations each side

10 Wall Slides


Power Snatch (3-3-3-3)

– touch n go

– building in weight

– rest 60-90s


Metcon (5 Rounds for reps)

EMOM 20:

Minute 1: 100 Meter Run

Minute 2: 6 Touch n Go Power Snatch (115, 75)

Minute 3: 100 Ft. Front KB Carry (53s, 35s)

Minute 4: 12/10 Calorie Row

Minute 5: 100 Ft. Bear Crawl

RX+: (135, 95) (53s, 35s) (10, 8 Cal bike)

L2: (95, 65) (35s, 25s)

L1: (12 Russian Swings 35, 25 in place of Power Snatch) (25s, 20s)


Banded Pull-apart: 3 x 30-50. Rest 60s.

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