Happy Birthday, Connie Zoucha!

CrossFit Feral – NW – CrossFit

Warm-up (No Measure)

400m Run

Dynamic Warm up

Workout

Metcon (AMRAP – Reps)

AMRAP x 3 MINUTES

10 Cal Ski/Row

15 Ab mat situps

into…

AMRAP x 3 MINUTES

10 Deadlifts 185/125

5 Bar over Burpees

into…

AMRAP x 3 MINUTES

5 Pullups

10 Push ups

into…

AMRAP x 3 MINUTES

10KB Swings 53/35

5 Goblet Squats

-Rest 2:00 b/t Sets-

Cool Down