Sunday

CrossFit Feral – NW – FERAL45

Warm-up

Warm-up (No Measure)

1 ROUND

10 Scap Pull Ups

10 Alt. Deadbugs

30 Single Unders

Into…

1 ROUND

8 Ring Rows

8 V-Ups

20 Single/Single/Doubles OR High Single Unders

Into…

1 ROUND

6 Jumping Pull Ups OR Ring Rows

6 Strict Knees to Chest

20 Double Unders OR Penguin Taps

Strength

Metcon (No Measure)

3 ROUNDS FOR QUALITY

5 Reps of 2-for-1 Pull-Up Drill*

10 Tempo Strict Knees to Chest (2121)

1:00 Max Double Unders or Double Under Attempts

*2-for-1 is 2 Kip Swings + 1 Pull-Up.

(No Measure)

Workout

“ICARUS” (Time)

FOR TIME

100 Double Unders

30 Toes 2 Bar

100 Double Unders

40 Pull-ups

100 Double Unders

50 Burpees

-15:00 Hard Cap-

(Score is Time)