Sunday

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

AMRAP x 9 MINUTES

100m Run

20 Hollow Rocks

5 Snatch Grip Deadlift

5 Hang Muscle Snatch

5 Behind the Neck Push Press

Workout

Metcon (Time)

3 ROUNDS FOR TIME

400m Run

50 Sit-ups

25 Power Snatch (75/55)|(65/45)

(Score is Time)

Finisher

Metcon (No Measure)

4 SETS*

7 Full Curls

7 Full to Half Curls

7 Half to Full Curls

*Athlete can use DB or Barbell

-Rest as Needed b/t Sets-

(No Measure)

Metcon

WEEK 2: SUPPORT YOUR LOCAL BOX

Support Your Local Box Workout 2 (Time)

For time:

100 double-unders

21 burpees

75 double-unders

15 burpees

50 double-unders

9 burpees

Time cap: 15 minutes