CrossFit Ferus – CrossFit

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Clean Pull (2-2-2-2-2)

3 position Clean Pulls

( mid-thigh,below knees,ground )

Perform 5 sets of 2

( do not bend elbows, focus on contact point in 2nd Pull)

Power Clean (3-3-2-2-1-1)

Pause in the receiving position of each rep of Power Cleans! Your focus should be on good footwork and balance in your receiving position. Make sure your hips are behind the bar and elbows are high in a “shelf” position. If the weight on the bar doesn’t allow you to accomplish this then TAKE IT OFF!

Metcon (AMRAP – Rounds and Reps)

10:00 AMRAP

30 Double Unders

10 KBS 53/35

30 Double Unders

20 yard Box Sprint 45/25