Tuesday
CrossFit Feral – NW – CROSSFIT
Warm-up
Warm-up (No Measure)
3 ROUNDS
:30 Mountain Climbers
:30 Ring Rows or DB Bent Over Rows
:30 HS Hold or Wall Walk
:30 Jumping Air Squats
2 ROUNDS
8-10 Snatch Grip Deadlifts (or DB DL)
6-8 High Pulls
6-8 High Muscle Snatches
6-8 Hang Power Snatch
Strength
Power Snatch (1×3)
ON A 15:00 RUNNING CLOCK…
Build to Set of 3 Touch-N-Go Power Snatch
(Score is Load)
Workout
“POWER PLUS AMANDA” (Time)
FOR TIME
11-9-7-5
Power Snatch (135/95)|(95/65)
Bar Muscle-Up
-15:00 Hard Cap-
Conditioning
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.
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