4/26/17

CrossFit Ferus – CrossFit

Deadlift (5-5-3-3-Max)

2 sets of 5 @70%

2 sets of 3 @75%

1 set of MAX reps at 80%

Front Squat (3-3-3-3-2-2-2-2-1-1-1-1)

EMOM Format.

Sets of 3 @75%

Sets of 2 @80%

Sets of 1 @85%

Metcon (Time)

6 rounds for time:

15/12 Cal Row

25 Wallball Shots 20#/14#

35 Double Unders
25:00 Time Cap

Add :01 for any reps not completed before cap.