Thursday F45 3/19/20
CrossFit Feral – NW – FERAL45
Warm-up
Warm-up (No Measure)
:20 ON / :10 OFF x 9 SETS
MVMNT 1 – Mountain Climbers
MVMNT 2 – DB Deadlifts
MVMNT 3 – DB Bent Over Rows
Strength
Sumo Deadlift (6-4-2-6-4-2)
6-4-2-6-4-2
Sumo Deadlift*
*Second set of 6-4-2 should be heavier than your first set of 6-4-2
(Score is Weight)
HOME: DB Sumo Deadlift (8-10-12-8-10-12)
8-10-12-8-10-12
SLOW DB Sumo DL*
*Perform slow, single head of DB
touches ground
(Score is Weight of single DB; not pair)
Workout
Metcon (Time)
2 ROUNDS FOR TIME
30 Deadlifts (185/125)|(135/95)
20/15 Cal Bike
10 DB Renegade Rows (40/30)|(25/15)
(Score is Time)
HOME: Metcon (Time)
2 ROUNDS FOR TIME
30 DB Deadlifts
400m Run
10 DB Renegade Rows
(Score is Time)
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