10/16/17

CrossFit Ferus – CrossFit

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Back Squat (5-5-5-5-5)

Pull some weight off the bar this week. We are going to do these squats against resistance bands. Focus on speed out of the bottom!!!

Plank Finsiher

2 rounds

1:00 Plank on elbows

rest :10

1:00 Plank with hands in rings

rest :10