Sunday

CrossFit Feral – NW – FERAL45

Warm-up

Warm-up (No Measure)

3 ROUNDS (7 min max)

200m Run

5/5 SA Front Squat

5/5 SA Push Press

:15/:15 SA FR Hold

Strength

Metcon (Weight)

EMOM x 12 MINUTES

MIN 1 – :45 KB FR Hold

MIN 2 – :45 DBL KB Hollow Body Flutter Kicks

MIN 3 – :45 KB Suitcase Lunges

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

21-15-12-9*

DBL KB Thrusters (53/35)|(35/26)

*Complete a 400m Run after each full round.

(Score is Time)