4/27/17

CrossFit Ferus – CrossFit

Push-Pull

5 sets/3 reps/performed as a superset

RX+ Def. HSPU & WTD Strict Pull-ups

RX HSPU’s & Strict Pull-ups

X Wallclimbs & Jumping Negatives

Metcon (3 Rounds for reps)

5:00 AMRAP

9 HSPU’s

6 Bar Facing Burpees

3 Squat Cleans 185/115

Rest 3:00

5:00 AMRAP

9 HSPU’s

6 Bar Facing Burpees

3 Squat Cleans 205/125

Rest 3:00

5:00 AMRAP

9 HSPU’s

6 Bar Facing Burpees

3 Squat Cleans 225/135

Rest 3:00

5:00 to establish heavy single or attempt a new 1RM of Squat Clean
Post Squat Clean # to comments along with your score for the day.