1
Oct
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 )