9
Apr
4/10/17
CrossFit Ferus – CrossFit
Warm-up (No Measure)
2 rounds of:
:30 Goblet Squat Hold
10 Kip Swings
5 KickUps or 1 Wall Walk
Back Squat (10)
3 MAX attempts to find 10RM Back Squat. Does NOT include warmups sets.
HS Work (15-15-15)
3 intervals of:
15 HSPU’s straight into :20 HS Hold
Scaled options include 5 Wall-Walks or 15 Standard Push-ups. Aim to perform all sets Unbroken.
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups