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