Wednesday

CrossFit Feral – NW – FERAL45

Warm-up

Warm-up (No Measure)

ALTERNATING TABATA (:20 ON/ :10 OFF)

8 ROUNDS TOTAL…

1: Air Squat (1111)

2: Single Unders*

*Change up this movement every round: Single Unders, Backwards Jump Rope, Single Unders Right Leg, Single Unders Left Leg, etc

Strength

Front Squat (5-5-5-5)

5-5-5-5

Tempo Front Squat (3211)

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

EMOM x 12 MINUTES

MIN 1 – 60 Double Unders

MIN 2 – 12 Front Squats (135/95)|(95/65)

MIN 3 – :40 Barbell Front Rack Hold

(Score = Lowest amount of DUs + Lowest amount of FS)

RX+: Completed all reps, within the minute, as prescribed