28
Mar
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