Tuesday, September 4th, 2018

CrossFit Feral – NW – CrossFit

– Strength: Build to a new 1RM Back Squat over the course of 8-10 sets. You should have a plan in place in how your sets should look in terms of weight selection. Be smart and end on a high note.
– Gymnastics: Today we’ll perform 2 sets of max reps pull-ups. The 3 minutes rest between sets is so you can come close to repeating your effort.


Warm-up (No Measure)

Coaches Choice


Back Squat (1RM)


1): Max Effort Strict Pull-ups (ME)

– 2 x Max

– Rest 3:00

– Beginner: Partner Assisted: 3 x 5. Rest 90s.

2): Max Toes to Bar (AMRAP – Reps)

– Spend 10 Minutes on Skill. This should not be too taxing, but more or less working cycling efficiency.


Superset of:

– Banded Facepull: 3 x 15. No rest.

– OH Banded Tricep Extensions: 3 x 25. No rest.

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