27
Nov
11/28/18
CrossFit Ferus – CrossFit
Metcon (Weight)
10:00 ALT EMOM
Odd-6 Front Squats
Even-2 S2OH
* try to keep the weights for both the squats and press the same weight. I.e.. if I attempt my last set at 225 for 6 reps on FS, then I want to attempt 225 for 2 on S2OH. Front Squats should stay “light and fast”, while the press should be pretty damn tough.
Metcon (No Measure)
10:00 ALT EMOM
Odd- 15/12 Calorie Row
Even- 10 DB Curls & 20 yard Gun Walk
Metcon (AMRAP – Reps)
3 rounds /3:00 AMRAP/2:00 rest between rounds
50 Air Squats
20 WB Shots 20/14
AMRAP Burpees
Send it!!! If you can breathe when the clock runs out then you are doing it wrong. Nobody ever made a change by being comfortable ✊🏽