5
Jun
6/6/18
CrossFit Ferus – CrossFit
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 )