CrossFit Ferus – CrossFit

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Front Squat (3-3-3-3-3)

Perform these Front Squats with a :3 down tempo & a :3 hold in the bottom position. Work on form and consistency; DO NOT lift anything above 70% of your 1RM. After each set of squats superset the following supplemental work; 5 Strict Ring Dips & 5 Strict DB Strict Press

Metcon (Time)

For Time:

500m Row (sub 30/25 Cals on Ass Bike)

25 HSPU’s (25 HRPU’s)

25 Deadlifts 185/135

500m Row (sub 30/25 Cals on Ass Bike)
This is an all out Sprint!!! Deadlifts should be performed in big sets and with perfect form. Don’t get sloppy when you are fatigued. The rowing dictates the pain of this workout! How hard are you willing to push???