Saturday

CrossFit Feral – NW – FERAL45

Warm-up

Warm-up (No Measure)

EMOM x 6 minutes:

Min 1- Row (EZ/Mod/Hard)

Min 2- Scap Push-Up*

*Progress after first round:

Round 2- Scap Pull-Up

Round 3- Kip Swing

Strength

Metcon (No Measure)

3 SETS FOR QUALITY

10 Wide Grip Inverted Rows

10 Deficit Push-ups

30 Alt. V-ups

-Rest 1:30 b/t Sets-

(No Measure)

Workout

Metcon (Time)

FOR TIME

25-20-15

Pull-ups

15-20-25

Cal Row

20-20-20

Kettlebell Swing (53/35)|(35/26)

(Score is Time)