Sunday

CrossFit Feral – NW – FERAL45

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Burpees

10 Lunges or Squats

10/10 Single DB Strict Presses*

*As the rounds progress, switch the Strict Presses over to Push Presses if athletes feel good!

HOME: Warm-up (No Measure)

3 ROUNDS

10 Burpees

10 Lunges or Squats

10/10 Single DB Strict Presses*

*As the rounds progress, switch the Strict Presses over to Push Presses if athletes feel good!

Strength

Metcon (Weight)

EMOM x 10 MINUTES

MIN 1 – :50 Max Reps Single DB FR Lunge Lunge Thruster*

MIN 2 – :50 Max Reps DB Slides

*Athletes alternate legs on each reverse lunge. Push the DB overhead with both arms.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

ON A 15:00 RUNNING CLOCK…

Buy-In:

100 DB Thruster (30/20)|(20/15)

In the remaining time…

AMRAP of:

12/10 Cal Bike

20 Reverse Lunges

(Score is Rounds + Reps)

HOME: Metcon (AMRAP – Rounds and Reps)

ON A 15:00 RUNNING CLOCK…

Buy-In:

100 DB Thruster

In the remaining time…

AMRAP of:

1:00 Bike, Run or Row

20 Reverse Lunges

(Score is Rounds + Reps)