6/1/17

CrossFit Ferus – CrossFit

Front Squat (4-4-4-4)

Each set at 80% of your 1RM

Metcon (3 Rounds for reps)

Every 5:00 for 15:00( 3 sets )

Run 800m or Row 600m

Max Rep HSPU’s

RX+ Strict HSPU’s

Metcon (Time)

For Time:

16 F Rack Lunges 125/85

16 Push Press 125/85

16 TTB

16 KB Swings 70/53