Thursday

CrossFit Feral – NW – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 10 MINUTES

1:30 Bike (Moderate Pace)

10 DB DL

10 DB Hang Cleans

10 DB Squats

(Light/Moderate)

Strength

Metcon (AMRAP – Reps)

AMRAP x 5 MINUTES

Squat Clean (185/135)

-Rest 2:00-

AMRAP x 4 MINUTES

Squat Clean (205/145)

-Rest 2:00-

AMRAP x 3 MINUTES

Squat Clean (225/155)

Finisher

Metcon (Calories)

IN TEAMS OF 3…

ON A 10:00 RUNNING CLOCK…

Max Cal Bike

*Partner 1 works while partners 2 & 3 rest. Alternate partners as needed.