Wednesday, September 12, 2018

Announcements

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

Warm-up (No Measure)

PVC Game:

1st Drop: 10 Walking Lunges

2nd Drop: 20 Jumping Jacks

3rd Drop: 30 Single Unders

4th Drop: 400 Meter Run

Metcon

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)

L2: (45,25)

L1: (35,15)

Recovery

5 Minute Light Recovery Jog or Row