Saturday

CrossFit Feral – NW – FERAL45

Daily-5 Warm-Up

Warm-up (No Measure)

EMOM x 5 MINUTES

12 Air Squats + Max Plank Hold

(No Measure)

Saturday Squats

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

60 Tempo DB Front Squats *

*Every 10 reps complete 20 Walking Lunges. Rest as needed to accomplish the work.

(Score is Weight)

Full-Body Workout

Metcon (AMRAP – Reps)

5 ROUNDS FOR MAX REPS

1:00 – DB Goblet Squats

1:00 – Single DB Burpee*

1:00 – Squat Hold, Hollow Hold or Plank Hold

*Alternate Arms Each Rep

(Score is Reps)