11
May
5/12/17
CrossFit Ferus – CrossFit
Front Squat (1-1-1-1-1-1-1-1)
1 Pause Front Squat+1 Thruster
Start at 55% and build each set working up to a heavy single
Metcon (AMRAP – Rounds and Reps)
35:00 AMRAP
With a partner:
30 Box Jumps 24″/20″
30 DB Deadlift 50/35
40 HRPU’s
40 DB Power Cleans
50 K2E
50 DB Push Press
60 Burpees
60 DB Step-Ups 20″ ( hold DB’s anyway )
70 Partner Medball Situps Over 30″ Box
While working on DB Movements your other partner will hang from Bar. While on body weight movements other partner will hold the DB’s.