Sunday

CrossFit Feral – NW – FERAL45

Warm-up

Warm-up (No Measure)

Partner Style “You Go, I Go” Warm-Up

AMRAP x 6 MINUTES*

ROUND 1

P1: 100m Run

P2: Air Squats

ROUND 2

P1: 100m Run

P2: Lunges

ROUND 3

P1: 100m Run

P2: MB FR Lunges

ROUND 4

P1: 100m Run

P2: Wall Balls

*Partner 1 is the timekeeper. Once the run is completed, switch. Partner 2 does max reps of movement until partner 1 returns from run.

Strength

Front Rack Lunge (3×8/8)

3 SETS

8/8 Reverse Front Rack Lunges

25 Banded Glute Bridges

(Score is Weight)

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

100 Wall Balls (20/14)|(14/10)

80 Sit-ups

60 Front Rack Lunges (135/95)|(95/65)

400m Run

20 Synchronized Burpees

*Split work evenly. Both partners will complete the 400m Run together.

(Score is Time)