4/17/17

CrossFit Ferus – CrossFit

Metcon (Time)

7 rounds for time

4 clean and jerks (135/95)

16 deadlifts (135/95)

32 double unders
30:00 Time Cap

Handstand Work

3 intervals of HS Work

Choose one of the following:

A) 5 Deficit HSPU’s into :20 HS Hold

B) 8 HSPU’s into :20 HS Hold

C) 2 Wall Climbs into :20 Nose to Wall

D) 10 Push-ups into :20 Plank Hold
5:00 Time frame to complete

Deadlift (7-5-3-1)

Add 5-10lbs from 4/13/17 WOD at 75% of 1RM Deadlift. 15 HEAVY Weighted Sit-ups AFTER each set.