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.