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.