Sunday

CrossFit Feral – NW – FERAL45

Warm-up

Warm-up (No Measure)

3 ROUNDS (6 MIN MAX)

5/5 SA KB Sumo Deadlift

5/5 SA Russian KettleBell Swing

10 Ring Rows

100m Run

Strength

Metcon (No Measure)

4 SETS FOR QUALITY

1 Kip Swing + 1 Pull-up x 5 Reps

10 Diamond Push-ups

:30 Single Arm (L) / Single Leg Plank (R)

:30 Single Arm (R) / Single Leg Plank (L)

(No Measure)

Workout

Metcon (5 Rounds for time)

EVERY 2:30 x 5 SETS

10 Pull-ups

15 Russian KBS (70/53)|(53/35)

200m Run

(Score is Each Round for Time)