Thursday
CrossFit Feral – NW – CROSSFIT
Warm-up
Warm-up (No Measure)
PARTNER WARM-UP
1 ROUND
P1: Bike (Mod Pace)
P2: 30 Single Unders + 10 Up Downs
P1: Bike (Mod Pace)
P2: 30 Fast Single Unders + 10 Up Downs
P1: Bike (Mod Pace)
P2: 30 Big Jump Single Unders + 10 Up Downs
Into…
3 ROUNDS
10 PVC Pass Through Lunges
10 Scap Pull Ups
10 Hanging Knee Raises
Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
2 Rope Climb
25 Hang Muscle Snatch (75/55)|(45/35)
75 Double Under
(Score is Rounds + Reps)
Finisher
Metcon (No Measure)
3 SETS*
20 Banded Face Pulls
20 Banded Tricep Pull Down
20 Alt. V-Ups
*All sets should be performed with a light or moderate band.
(No Measure)
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