10/5/17

CrossFit Ferus – CrossFit

Max Rep HSPU’s

Max set of HSPU’s rest 1:00 then

10 reps of :5 hold, :5 negative, 1 Kipping HSPU
Scale down to dips or push-ups

Power Clean (3-3-3-3-3)

10:00 EMOM

Even- 10 Burpee Box Jumps

Odd- 3 Power Cleans ( athletes choice, weight should be somewhere in the 60%-90% range )

Metcon (Time)

3 rounds for time

21 WB Shots

15 Cal Row

9 Burpees Over Rower

15:00 Time Cap
Add :01 for every rep not completed under Time Cap