Wednesday
CrossFit Feral – NW – CROSSFIT
Warm-up
Warm-up (No Measure)
AMRAP x 8 MINUTES
8 DB Front Squat
8 DB Sumo Deadlifts
8 Step-ups (or Reverse Lunges)
8 DB Strict Press
250m Row (or 1:00 Run/Bike/Jump Rope)
Workout
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Finisher
Metcon (No Measure)
3 SETS
:30 Left Plank (Elbow)
15 Ab Mat Sit-ups
:30 Right Plank (Elbow)
15 AbMat Sit-ups
-Rest 1:00 b/t Sets-
(No Measure)
1 Mile Run (AMRAP – Reps)
Mile challenge
Run as many miles as possible. Only compete miles count and they must be done aside from the workout.
1 mile = 1 Rep
Burpee Challenge (AMRAP – Reps)
Complete as many burpees as possible.
Minimun of 20 to count.
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