18
Jan
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.