1/19/18

Announcements

Register for the 2018 CrossFit Open below:

https://games.crossfit.com/cf/login?returnTo=%2Fregister%2Fathlete&flow=games

CrossFit Ferus – CrossFit

Front Squat (10-10-10-5-5-ME)

3 sets of 10 E2MOM at 65% of 1RM Clean

Then…

2 sets of 5 Reps E2MOM at 85% of 1RM Clean

Then…

1 set of Max Reps at 100% +10-20lbs of 1RM Clean

Metcon (AMRAP – Rounds and Reps)

2 rounds/6:00 AMRAP/3:00 rest between rounds

5 Box Jumps 24”/20”

6 Alt DB Snatches 50/35

7 TTB

RX+ 7 Muscle Ups
Start the second AMRAP where you left off after the first AMRAP.