Saturday

CrossFit Feral – NW – FERAL45

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

Min 1: 45s Row/Bike/Run/Jumping Jacks

Min 2: 6 Kettlebell (or DB) Deadlift + 6 Kettlebell (or DB) Swings + 3/3 Kettlebell (or DB) Push Presses

Strength

Metcon (Weight)

EMOM x 8 MINUTES*

MIN 1 – 2 Turkish Getup (R)

MIN 2 – 2 Turkish Getup (L)

*Athletes can use DB or KB for TGU

(Score is Weight)

Strength – HOME

Metcon (Weight)

EMOM x 8 MINUTES*

MIN 1 – 3 KB DL + 3KB Squat Clean + 3KB Push Press

MIN 2 – :30 Hollow Hold Flutter Kick (With KB optional)

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

500/400m Row

50 Alt. V-ups

400/300m Row

40 Alt. V-ups

300/200m Row

30 Alt. V-ups

200/150m Row

20 Alt. V-ups

100/75m Row

10 Alt. V-ups

(Score is Time)

Workout – HOME

Metcon (Time)

FOR TIME

500/400m Row (or 400m Run)

50 Alt. V-ups

50 KB Swings

400/300m Row (or 300m Run)

40 Alt. V-ups

40 KB Swings

300/200m Row (or 200m Run)

30 Alt. V-ups

30KB Swings

200/150m Row (or 100m Run)

20 Alt. V-ups

20 KB Swings

(Score is Time)