Saturday
CrossFit Feral – NW – FERAL45
Warm-up
Warm-up (No Measure)
3 ROUNDS*
5/5 SA KB DL
5/5 SA Russian KBS
:30s Bike
30 Single Unders
*Progress the bike and jump rope work each round.
R1:
:30 Easy Pace Bike
30 Single Unders
R2:
:30 Mod Pace Bike
30 Fast Single Unders
R3:
:30 Hard Pace Bike
30 Big Jump Single Unders
Strength
Metcon (Weight)
ON A 10:00 RUNNING CLOCK…
Build to a Heavy set of Complex…
1 SA KB Deadlift*
1 SA KB SDHP
1 SA Russian KBS
1 SA KB Clean
1 SA KB Push Press
*Athletes will complete one full round on the Right Side and then complete one full round on the Left Side.
(Score is Weight)
Partner Workout
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 12 MINUTES
6/4 Cal Bike
10 Russian KBS (70/53)|(53/35)
20 Double Unders
*Partner 1 completes one full round while Partner 2 rests. Then switch.
(Score is Rounds + Reps)
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