Tuesday F45 3/10/20

CrossFit Feral – NW – FERAL45

Warm-up

Warm-up (No Measure)

FOR TIME (7:00 CAP)

1 ROUND

10 Scap Pull-ups

10 Knee Push-ups

:30 OH Plate Hold

1 Wall Walk

1 ROUND

10 Ring Rows

10 Hand Release Push-ups

:30 OH Plate Hold

1 Wall Walk

1 ROUND

10 Jumping Pull-up Negatives

10 Push-ups

:30 OH Plate Hold

1 Wall Walk

Strength

Bench Press (5-5-5-5)

5-5-5-5

Tempo Bench Press (1111)

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

3 Strict Pull-ups

6 Deficit Push-ups*

9 Up-Downs

*Deficit on DBs or Plates

(Score is Rounds + Reps)