10/3/17

CrossFit Ferus – CrossFit

Metcon (No Measure)

Press EMOM 10:00 EMOM

Odd- Pick a weight for 7 challenging Strict Press

Even- 15 WB Shots

RX+ 30/20

RX 20/14

* Festivus athletes use your med ball you will be using for competition on October 14th *

Metcon (2 Rounds for time)

Each Part for time/ rest 5:00 between each

600m run

100m Back Rack Walk RX+ Bodyweight on the bar RX 135/95

40 Air Squats

Rest

40 Air Squats

100m Back Rack Walk

600m run