Sunday

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

3-4 Rounds, Increasing Effort Each Round

100m Run

10 Alt. Box Step Ups > Box Jumps (at halfway point)

10 Wide Grip Behind Neck Push Press w/Barbell

5 Jumping Air Squats

Workout

Metcon (Time)

FOR TIME

40 Wall Balls (20/14)

40 Gym. Kipping Pull-ups

40 Push-ups

40 Power Snatch (95/65)|(65/45)

40 Box Jumps (24/20)

Every Minute, Including at 3,2,1…go, Perform 3 Up-Downs

(Score is Time)

Finisher

Metcon (No Measure)

3 ROUNDS FOR QUALITY

1:00 Wall Sit

1:00 Glute Bridge

*No Rest Between Minutes

(No Measure)