3/29/17

CrossFit Ferus – CrossFit

Metcon (3 Rounds for time)

3 rounds 10 Power Cleans @60% & 30/25 Cal Row

Rest 2:00 between each round

Rest 2:00 before starting part 2 of the WOD
Post Power Clean weight to comments!

Metcon (3 Rounds for time)

3 rounds 10 Front Squats @60% of 1RM Front Squat & 400m run

Rest 2:00 between each round
Front Squat should be based off of your 1RM Front Squat. Take the bar from the ground.

Metcon (Time)

Finisher:

75 HRPU’s or 75 Plyo Push-ups or 75 Ring Push-ups