6/6/18

CrossFit Ferus – CrossFit

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Warm-up (No Measure)

Empty Bar Complex:

2 sets

6 reps of each

Back Squat

Back Squat Thruster

Front Squat

Thruster

1:00 Bottom of squat hold w/plate

20 Front Raises w/ plate

Spend 5:00 Warming up for opening Thruster attempt

Metcon (Weight)

0:00-10:00

12-9-6 Thrusters for max load ( take bar from rack )

10:00-12:00 Rest

12:00-22:00

15 KB Snatch-Thruster R Arm

100′ FR KB Lunge R Arm

15 KB Snatch-Thruster L Arm

100′ FR KB Lunge L Arm

22:00-25:00 Rest

25:00-35:00

8-5-2 Push Press for max load ( take bar from rack )