Thursday

CrossFit Feral – NW – FERAL45

Warm-up

Warm-up (No Measure)

FOR TIME (5 MIN CAP)

1 ROUND

8/8 Single Arm DB Strict Press

:30 Single Unders

10 Plate (or DB) Ground to Overhead

15 Plate Hops (or hops over DB)

:30 Calf Stretch on Plate (Each Side)/ Stretch on DB

1 ROUND

8/8 Single Arm DB Push Press

:30 Single-Single-Double Jumps

10 Plate/DB Ground to Overhead

15 Plate Hops (or hops over DB)

:30 Calf Stretch on Plate (Each Side)/ Stretch on DB

Strength

Metcon (Weight)

EMOM x 10 MINUTES

MIN 1 – 10 Push Press (Light-Moderate)

MIN 2 – :40 Double Unders or :40 Attempts

(Score is Weight + Reps)

*Note your total reps

Strength – HOME

Metcon (Weight)

EMOM x 10 MINUTES

MIN 1 – 10 DB Push Press (Light-Moderate)

MIN 2 – :40 Double Unders or :40 Mountain Climbers

(Score is Weight + Reps)

*Note Your Total Reps

Workout

Metcon (Time)

10 SETS

10 DB Push Press (35/20)|(20/15)

30 Double Unders

-:30 Rest b/t Sets-

-15:00 Hard Cap-

(Score is Time)

Workout – HOME

Metcon (Time)

10 SETS

10 DB Push Press (35/20)|(20/15)

30 Double Unders or 30 Mountain Climbers

-:30 Rest b/t Sets-

(Score is Time)