Thursday

CrossFit Feral – NW – CROSSFIT

Warm-up

Warm-up (No Measure)

AMRAP x 10 MINUTES (with Light-Moderate weight)

10/10 Single Leg KB (or DB) Deadlift

10/10 Single Arm KB (or DB) Bent Over Row

10 Strict Tuck-Ups

Workout

Metcon (Time)

5 ROUNDS FOR TIME

300m Run

15 Russian Kettlebell Swings (70/53)|(53/35)

3 Rope Climbs*

*Option to Sub 10 Strict Pull-Ups

(Score is Time)

Finisher

Metcon (No Measure)

NOT FOR TIME

100 DB Glute Bridge-Ups

*Every 20 Reps, Perform 10 Chin-ups

(No Measure)

1 Mile Run (AMRAP – Reps)

Mile challenge

Run as many miles as possible. Only compete miles count and they must be done aside from the workout.

1 mile = 1 Rep

Burpee Challenge (AMRAP – Reps)

Complete as many burpees as possible.

Minimun of 20 to count.