CrossFit Ferus – CrossFit

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Metcon (AMRAP – Rounds and Reps)

4 rounds for time

50 DU’s

18 KBS 53/35

50 DU’s

12 KB Cleans 53/35 (6/Arm)

50 DU’s

6 KB Snatches 53/35 (3/Arm)

Cool It Down-Flatten It Out

4 rounds for quality

15/10 Cal Bike

10 Parallette Shoot Thru’s

:15 Tuck Hold

10 Curtsy Squats each leg
For Quality means don’t go dumb on the bike. This is meant to flush your tired legs and steal some easy capacity volume. Focus on moving well and trying some new gymnastics movements and core development exercises!