10/2/17

CrossFit Ferus – CrossFit

Back Squat (10-9-8-7-6-5)

RX+ start with 225/125 and add 10-20lbs each set

RX use 70% for set of 10 and add 10-20lbs each set

Must complete in 20:00 including warm-up sets

Metcon (AMRAP – Reps)

8:00 AMRAP

5 HSPU’s

6 Box Jump Overs 24″/20″

increase reps for each movement by 1 each time
Core Finisher

Tabata ( pick two )

Hollow Holds

L-Sit

Plate Russian Twists

V-Ups

Plank ( feet in rings )