29
Nov
11/30/18
CrossFit Ferus – CrossFit
Metcon (No Measure)
3 sets for quality
8 Landmine Bent Over Row (Pause each rep at your chest for :2)
10 DB Front Raise
Do It For The Gram
Men use 45# plate, Ladies use #35
20 Toe Touches
20 Reverse Crunches
20 Russian Twists
20 Sit-Ups
Metcon (Time)
For Time:
21-18-15-12-9-6-3
SDHP 115/75
40 yard box sprint after every set
Fellas use 2-45# plates
Ladies use 1-45# plate
* e4mom perform 5 Strict Pullups *