11
Apr
4/12/17
CrossFit Ferus – CrossFit
Warm-up (No Measure)
400m run
20 Plate Around the world. (10/side)
20 Plate OH Lunges
20 Bent Over Row
Metcon (4 Rounds for reps)
10:00 AMRAP
30 Double Unders
10 Alt KB Snatches 53/35 RX+ 70/44
Rest 3:00
8:00 AMRAP
15/12 Cal Row
10 Burpees Over Rower
Rest 3:00
6:00 AMRAP
10 OHS 75/55
30 Double Unders
Rest 3:00
4:00 Max HRPU’s
Spranng Breaaakk
Empty Bar 45/35
30 Pendlay Row
30 High Pulls (Strict)
30 BTN Press
30 Curls