Wednesday

CrossFit Feral – NW – FERAL45

Warm-up

Warm-up (No Measure)

4 ROUNDS (6:00 MINUTE CAP)

1/1 SA DB Burpees

2/2 SA DB Floor Press

3/3 SA Ring Row

6/4 Cal Bike (increasing pace)

Strength

Metcon (Weight)

EMOM x 6 MINUTES

MIN 1 – 10-15 SA DB Incline Bench Press (R)

MIN 2 – 10-15 SA DB Incline Bench Press (L)

(Score is Weight)

Workout

“NCFIT S&C BASELINE – Bike” (Calories)

“NCFIT S&C BASELINE I”

I. AMRAP x 6 MINUTES

Max Cal Bike

(Score is Cals)

“NCFIT S&C Baseline – Bodyweight” (AMRAP – Rounds and Reps)

II. AMRAP x 6 MINUTES

5 Strict Pull-ups

10 Push-ups

(Score is Rounds + Reps)