4/23/18 – Ferus Athletics

CrossFit Ferus – CrossFit

Back Squat (3-3-3-3-3-3)

Box Back Squat against resistance bands

6 sets of 3

* move the bar as fast as possible *

** increase weight each set **

Superset w/ 5 Chin-ups (add wt if possible)

Metcon (AMRAP – Reps)

9:00 AMRAP

30 Double Unders

2 DBL KB/DB Thrusters

30 Double Unders

2 Burpees

Increase Thrusters & Burpees by 2 reps each new round