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)
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