12/26/17

CrossFit Ferus – CrossFit

Back Squat (10-10-10)

Using Resistance Bands Men 225lb is max weight allowed

Women 135lb is max weight allowed

* Goal is to move the bar as fast as possible through each rep *

Metcon (Time)

With a partner for time:

2 rounds

Partner A: DBL DB OH Holds 50/35

Partner B: 20 Box Jumps 24”/20”

* switch movements *

2 rounds

Partner A: Bar Hang

Partner B: 20 DBL DB Push Press

* switch movements *

2 rounds

Partner A: 400m run

Partner B: 100m Farmers Carry

*switch movements*

100 Cal Row, rotating every 10 Calories