Saturday

CrossFit Feral – NW – CROSSFIT

Warm-up

300m run

Dynamic WU

Tabata Superman/Hollow Rock

Metcon

Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP

10 Wall Balls (20/14)

8 Burpees

then

7 Min AMRAP

12 Sumo DL High Pull (95/55)

12 Push Press (95/55)

then

7 Min AMRAP

6 T2B

16 Plate OH Lunges (45/25)
Score is total rounds and rep of all three.

Rest 2 Min between AMRAPs