Wednesday, September 12, 2018
Member Mash Early Registration is now open. Check FB Group or ask a coach.
CrossFit Feral – NW – CrossFit
– GPP: Today’s workout is intended to done at 100% effort, but rest as needed between sets. Because of the combination of the movements and because you’ll receive enough rest between sets you should be able to work consistently for the entire 30 minutes. It’s your choice how you want to perform today’s work.
Warm-up (No Measure)
1st Drop: 10 Walking Lunges
2nd Drop: 20 Jumping Jacks
3rd Drop: 30 Single Unders
4th Drop: 400 Meter Run
Metcon (AMRAP – Reps)
AMRAP 30 w. a partner:
Single Arm Farmer Carry x 60s 53/35
Max Row for Cals x 60s
Single Arm OH Carry x 30s (15s each arm) 53/35
Hollow Hold x 20s
*One athlete completes a full round at a time.
RX+ (70,53) (Max Bike for Cals)
5 Minute Light Recovery Jog or Row
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