30
Sep
10/1/18
CrossFit Ferus – CrossFit
Front Squat (4-4-4)
3 sets of 4 AHAP
2 sets of 13 AFAP @50-60%
Pull Strength
3 sets
30 Banded Face Pulls into Max Effort Chin Over Bar Hold
Metcon (Time)
For Time:
(EMOM Perform work in parenthesis)
60 Box Jump Overs 24″/20″ (:30 Wall-Sit)
50 WB Shots (:30 Elbow Plank)
40 Pullups (:30 Pushup Plank)
30 SA DB Hang Clean&Jerk HEAVY(:30 plate OH Hold)