20
Nov
11/21/17
CrossFit Ferus – CrossFit
Metcon (Weight)
10:00 Squat EMOM
1st minute 5 Front Squats
2nd minute 4 Front Squats
3rd minute 3 Front Squats
4th Minute 2 Front Squats
5th Minute 1 Front Squats
6th Minute 5 Back Squats
Continue pattern until finishing with 1 Back Squat on last set. Add weight each set
Add Front Squat & Back Squat sets of 1 to your performance notes for the day!
Metcon (AMRAP – Rounds and Reps)
12:00 AMRAP
100’ Farmers Carry DB/KB AHAP
40 Yard Box Sprint 90/45
100’ Farmers Carry
7 Burpee Pull-ups (RX+5 Burpee Bar MU’s)