10/18/17

CrossFit Ferus – CrossFit

Metcon (Weight)

E3MOM for 15:00 ( 5 sets )

2 High Hang Snatch Pulls + 1 High Hang Snatch

Metcon (No Measure)

30:00 EMOM

Min 1-10 5 C2B Pull-ups & 5 HSPU’s ( RX+ 5 Bar MU’s )

Min 11-20 10 WB Shots & hold HS for remainder of time

Min 21-30 20/15 Cal Row & 4 TnG Power Snatch * Use the weight you built up to in the first EMOM for this part ( every 2 minutes )