Tuesday, August 21st, 2018

CrossFit Feral – NW – CrossFit

– Metcon: Today’s Metcon should be done at 75% effort where all of your splits remain consistent.
– Strength: Today we’ll perform a superset of upper-body push/pull work as a finisher. All sets should be challenging.


Warm-up (No Measure)

Dynamic Warm-up

Metcon Prep

3 Rounds of:

100m Row or Run

3 Pullups

3 Burpees

Rest 60s.


Shoulder Press (5×3@60%)


Metcon (Time)

5 Rounds of (22:00 cap):

15 Pull-ups

12 Burpees

400 Meter Row

Rest 60s.

L2: (Banded Pull-ups)

L1: (Ring Rows) (8 Burpees per round)


1a) 1-Arm KB Rows: 3 x 10-12 ea. Rest 30s.

1b) DB Rolling Tricep Extensions: 3 x 12-15. Rest 30s.

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