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)