Happy Birthday, Kallie Lusk!

CrossFit Feral – NW – FERAL45

Extended Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

10 Lunges

:30 Single Under

10 Air Squats

:30 Deadbugs

Strength

Metcon (Weight)

EMOM x 10 MINUTES

MIN 1 – 8 Back Squats (Building)

MIN 2 -:40 Double Unders or :40 Attempts

(Score is Weight)

Strength – HOME

Metcon (Weight)

EMOM x 10 MINUTES

MIN 1 – 12 DB Front Squats

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

(Score is Weight)

Workout

“PURPLE COBRA” (Time)

FOR TIME

50-40-30-20-10

Double Unders

Sit-ups

Russian KBS (53/35)|(35/26)

-15:00 Hard Cap-

(Score is Time)

Workout – HOME

Metcon (Time)

FOR TIME

50-40-30-20-10

Air Squats

Sit-ups

DBL DB Russian Swing

(Score is Time)