Wednesday

CrossFit Feral – NW – FERAL45

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

10 Up-Downs

8 Ring Rows

6 Barbell Strict Press

***HOME VERSION***

10 Up-Downs

8 DB Rows

6 Strict Press

Strength

Push Press (6-4-2-6-4-2)

6-4-2-6-4-2

Push Press*

(Score is Weight)

HOME: DB Push Press (8-10-12-8-10-12)

8-10-12-8-10-12

(Score is weight of of single DB; not combined)

Workout

Metcon (4 Rounds for time)

4 SETS

10 Push Press (115/75)|(95/65)

10 Burpee Pull-up

12/10 Cal Row

-Rest 1:00 b/t Sets-

(Score is Each Set for Time)

HOME: Metcon (4 Rounds for time)

4 SETS

10 DB Push Press

10 DB Burpee

1:00 Run, Bike, Row

-Rest 1:00 b/t Sets-

(Score is Each Set for Time)