Saturday

CrossFit Feral – NW – FERAL45

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES*

Round 1

1: Bike Easy-Mod

2: Slam Ball Deadlifts

3: Samson Lunges

Round 2

1: Bike Mod-Fast

2: Slam Balls

3: Slam Ball Lunges

Strength

Metcon (AMRAP – Reps)

ALTERNATING TABATA*

MOVT 1 – Ring Rows or Jumping Pull-ups

MOVT 2 – Deficit Push-ups

*8 Sets EACH. Alternate Movements Every Set for a Total of 8:00 of Work.

(Score is Reps)

Workout

Metcon (No Measure)

EMOM x 16 MINUTES

MIN 1 – 16/13 Cal Bike

MIN 2 – 20 Slam Balls (30/20)|(20/10)

MIN 3 – 15 Pull-ups

MIN 4 – 20 Single DB FR Reverse Lunge (50/35)|(25/15)

(No Measure)