Wednesday

CrossFit Feral – NW – FERAL45

BURPVID19 (AMRAP – Reps)

3:00 AMRAP of Burpees

Warm-up

Warm-up (No Measure)

:20 ON / :10 OFF x 9 SETS

MVMNT 1 – DB Deadlifts

MVMNT 2 – Ring Rows

MVMNT 3 – Mountain Climbers

Strength

Metcon (Weight)

4 SETS

7-10 Tempo Wide Grip Pull-ups (1131)

8 Deadlifts (Building)

1:00 Hollow Body Hold

(Score is Weight)

Strength – HOME

Metcon (Weight)

4 SETS

10 Slow DB Curls

10 Slow DB Sumo DL

1:00 Hollow Body Hold

(Score is Weight)

Workout

Metcon (No Measure)

EMOM x 12 MINUTES

MIN 1 – 15/12 Cal Bike

MIN 2 – 5 Deadlifts (255/175)|(185/125)

MIN 3 – 10 Box Jumps Overs (30/24)|(24/20)

(No Measure)

Workout – HOME

Metcon (No Measure)

EMOM x 12 MINUTES

MIN 1 – :45 Run, Bike, or Row

MIN 2 – 20 DB Suitcase Deadlift

MIN 3 – 10/10 DB Reverse Lunge

(No Measure)