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