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CrossFit Ferus – CrossFit

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Front Squat (2-2-2)

3 sets of 2 AHAP

2 sets of 15 AFAP @50-60%

Metcon (Time)

For Time:

20 KB Push Press/Arm

20 TTB

20 Burpees

100’ Front Rack Lunge (50’ each arm)

15 KB Snatch/Arm

15 TTB

15 Burpees

100’ OH Lunge (50’ each arm)

10 KB Clean&Jerks/Arm

10 TTB

10 Burpees

100’ Farmers Lunge (50’ each arm)
If you have to Lunge a heavier weight than you can perform the Kb movements with then that’s cool. Try with a KB before you ditch and ask your coach to use a DB. For those scaling TTB perform weighted sit-ups with the heaviest KB you have for the same amount of reps.

Metcon (No Measure)

2 sets of

20 Superman’s

20 Cuban Press w/ light DB’s

20 Yard OH Walk
Attach some KB’s on Bands & Hang them from the side of your bar. The weight of the KB’s combined should be heavier than the bar you are using, so use the #15 bar if you need too.