Saturday
CrossFit Feral – NW – FERAL45
Extended Warm-up
Warm-up (No Measure)
AMRAP x 6 MINUTES
100m Run
10 PVC Good Mornings
10 Alt. Lunge + Twist
10 KB Sumo Deadlift
10 Toe Touches
Strength
Metcon (3 Rounds for weight)
EVERY 3:00 FOR 3 SETS
10 SA KB Deadlift (R)
10 SA KB Side Bend (R)
10 SA KB Deadlift (L)
10 SA KB Side Bend (L)
(Score is Weight)
Partner Workout
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…
AMRAP x 15 MINUTES
60/40 Cal Bike
40 Deadlifts (225/155)|(155/105)
200m Med Ball Run (20/14)|(14/10)
*Partner 1 works while Partner 2 rests. Split the work any way. Partners run together while swapping the MB as needed.
(Score is Rounds + Reps)
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