16
Apr
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.