Thursday

CrossFit Feral – NW – CrossFit

Warm-up

Coach’s Choice

Extended Warm-up

Squat Clean (1×3)

ON A 8:00 RUNNING

CLOCK…

Build to Squat Clean for the

Workout

*Shorter time here is

intentional…weight should be

something that is “heavy” but

you know you can hit for an

automatic single every time.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES*

5 Pull-Ups

10 Push-Ups

15 Air Squats

*Every 3:00, including at 3,2,1

go…perform 3 Squat Cleans

(Athlete Choice,

Moderate-Heavy).
Note your squat clean weight in the comments section