5/8/17

CrossFit Ferus – CrossFit

Push-Pull

BTN Split Jerk into Front Rack Split Jerk 5*1 AHAP

Superset with:

Pendlay Row (use DB’s or KB’s) 5*6

400m Time Trial (Time)

Rest 3:00 before starting WOD

Metcon (AMRAP – Rounds and Reps)

16:00 AMRAP

400m run

30 Air Squats

20 Push Press

RX+ 115/85

RX 95/65

X 200m run 75/45