Saturday

CrossFit Feral – NW – CrossFit

Warm-up

Warm-up (No Measure)

1 ROUND

1:00 Row (EZ pace)

10 Scap Push-Ups

10 Scap Pull-Ups

5 Wall Ball Front Squats

5 Wall Ball Push Press

5 Wall Ball Thruster

1 ROUND

:30 Row (MOD pace)

10 Kipping Swings

5 Wall Ball Front Squats

5 Wall Ball Push Press to Target

5 Wall Balls

1 ROUND

:30 Row (SPRINT)

10 Kipping Swings

10 Wall Balls

Workout

Crossfit Games Open 20.5 (Ages 16-54) (Time)

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.

Finisher

Warm-up (No Measure)

FOR QUALITY

100 Hollow Rocks

(No Measure)