Tuesday
CrossFit Feral – NW – CROSSFIT
Warm-up
Warm-up (No Measure)
ON A 10:00 RUNNING CLOCK…
4:00 Bike/Row
-THEN-
AMRAP WITH REMAINING TIME LEFT
10 Bootstraps
10 KB DL
10 Alt Step Ups
10 Up-Downs
10 Scap Pull-Ups
Workout
Metcon (3 Rounds for reps)
DEATH BY (7:00 Cap)….
6 Russian KB Swings (70/53)|(53/35)
Reps increase by 6 every minute. 6-12-18…and so on
-Rest 3:00-
DEATH BY (7:00 Cap)…
5 Up-Down Box Jump Over (20)
Reps increase by 5 every minute. 5-10-15…and so on
-Rest 3:00-
DEATH BY (7:00 Cap)…
4 Kipping Pull-Ups (C2B Optional)
Reps increase by 4 every minute. 4-8-12…and so on
*7:00 Cap on all “Death By” Rounds. If fail before 7 completed rounds, drop down at least 2 levels from where you failed and then continue. Everyone works through the 7 minutes regardless of how far they get.
(Score amount of reps in last completed, prescribed round of each Death By round. Example: finished all rounds of prescribed KBS, 25 reps of BJs; failed in minute 6 and dropped back down to 15, and finished 12 PUs; failed in minute 4 and dropped back down to 4. Score would be 42KBS, 15 BJs and 12 PU)
Optional Finisher
Metcon (Time)
FOR TIME
400m Walking Lunge
(Score is Time)
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