2
Oct
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