12/21/17

CrossFit Ferus – CrossFit

Metcon (Weight)

1 Power Clean+2 Clean Pulls+1 Squat Clean 5 total sets

* pull from 4” blocks*

Metcon (Time)

3 rounds for time:

30 Double Unders

15 KB DL’s 70/53

40 yard Box Sprint 90/45

Metcon (No Measure)

Single Arm DB Rows 4*5/each arm