Thursday

CrossFit Feral – NW – FERAL45

Warm-up

Warm-up (No Measure)

FOR TIME (5 MINUTE CAP)

1 ROUND

100m Run

10 KB DL

10 KB High Pull

10 Wall Ball Front Squat

1 ROUND

100m Run

10 KB SDHP

10 Wall Ball Thrusters

10 Step-ups

Strength

Sumo Deadlift (10-8-6-4)

10-8-6-4

Sumo Deadlift

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

200m Run

12 Wall Balls (20/14)|(14/10)

12 Sumo Deadlift High Pulls (95/65)|(75/55)

12 Box Jumps (24/20)

(Score is Rounds + Reps)